Why the standard break advice fails you
You’ve heard it before: “Just take movement breaks throughout your day.” But that advice assumes you work in a quiet office with closed doors and zero interruptions. It doesn’t account for the reality of being a working parent.
Your kid interrupts mid-squat. A meeting runs late. You’re juggling calls and supervising screen time at the same time. The standard fitness break isn’t just hard to fit in – it’s impossible as designed.
The mismatch between standard break advice and parent schedules is exactly why most working parents abandon movement routines within weeks. The system wasn’t built for your actual life, which moves in unpredictable chunks. The solution isn’t willpower – it’s a completely different approach to movement breaks, one that thrives on interruption rather than requiring uninterrupted time. For a broader look at how breaks and movement boost productivity, see our full pillar guide.
Active breaks for working parents are short movement routines (1-5 minutes) designed for the unpredictable schedules of working parents. They fit into existing gaps in your day, survive interruptions from kids or meetings, and can involve children as movement partners rather than obstacles.
What you will learn
- The three types of active breaks and which one works for each part of your day
- How to build 1-3-5 minute movement routines you can start immediately without planning
- Why short breaks actually outperform longer workouts for parents under time pressure
- How to involve kids in your movement so they’re not barriers but participants
- How to adapt this system if you have ADHD with specific strategies for time-blindness and task initiation
Key takeaways
- The Interruption-Proof Movement System uses three break types (desk, floor, active play) sized to your available time windows
- Short-burst movement six times daily creates more cumulative activity than a blocked 30-minute window that never comes [6]
- Adding kids as movement partners turns childcare time into your workout, solving two constraints at once
- The hardest part isn’t the exercises – it’s giving yourself permission to count micro-movements as real activity
- Consistency matters more than intensity; pick one 3-minute routine and repeat it daily for two weeks before adding variations
- Parents who model regular movement raise kids who are up to four times more likely to be physically active themselves [2]
The Interruption-Proof Movement System
Most movement advice treats interruptions as failure. Your toddler climbs on you mid-lunge? Your meeting runs five minutes over? You’ve “broken” your routine. That framing is backwards. A good movement system for working parents should survive interruptions, not collapse under them.
The system we designed for this challenge – the Interruption-Proof Movement System – has three components sized to your actual time windows:
Micro-movement is any deliberate physical activity lasting under two minutes, performed without dedicated workout time, equipment, or clothing changes. Micro-movements differ from structured exercise by fitting into existing schedule gaps rather than requiring their own time block.
1-minute movement bursts are the foundational piece. These fit in the gaps that already exist: the time your coffee brews, the pause before your next meeting, the seconds a file loads. They require zero setup and can be genuinely paused if your child needs you. Think desk squats, calf raises at your monitor, shoulder circles, neck rolls, wall push-ups – each one takes exactly 60 seconds and is complete in itself.
3-5 minute movement blocks are your primary tool. These happen during natural breaks: after a meeting ends, before school pickup, during your kid’s snack time. They’re long enough to feel real but short enough to fit into actual gaps. A 5-minute routine might include:
- 10 squats
- 10 push-ups against the counter
- 30-second walk around the block
- 10 jumping jacks
Complete. Effective. Resumable if interrupted.
Active play is physical activity performed jointly by a parent and child where the movement itself serves as both the parent’s exercise and the child’s play. Active play differs from supervised free play because the parent is a full movement participant, not a bystander.
Active play sessions are when your kids become your movement partners. These aren’t separate from your fitness – they are your fitness. You’re moving with your kid on the playground, doing an obstacle course in the hallway with your 6-year-old, dancing to a song together.
Your heart rate goes up. Theirs goes up. Active play sessions turn childcare time into exercise time, giving both parent and child the benefits of movement without requiring separate time blocks.
The 1-3-5 menu: movement you can actually do
Instead of one “perfect” routine you abandon, the 1-3-5 Menu gives you multiple micro-routines for different contexts. Pick one 1-minute routine, one 3-minute routine, and one 5-minute routine. Use them for two weeks. Only add new ones after these feel automatic. For more on how microbreaks fit into your workday rhythm, see our full guide.
One-minute desk routines (pick one)
Use these between meetings, conference calls, or task-switching moments. They require zero space and zero equipment.
The Desk Cycle:
- 30 squats (full range, or partial if space is tight)
- 20 shoulder rolls backward
- 10 desk dips (hands on the edge of your seat, lower toward the floor)
- March in place for 15 seconds
Total: 60 seconds. If your kid interrupts on second 20, you pause, handle the interruption, and resume. You don’t lose progress.
The Counter Connection:
- 10 counter push-ups (hands on counter, walk feet back)
- 20 calf raises (up on your toes, hold for a beat, down)
- 10 more counter push-ups
- 15 seconds of high knees in place
Works during meal prep or the time it takes water to boil.
The Staircase Sprint: If you have stairs, go up and down them once. That’s your minute. If you don’t have stairs, do step-touches (side to side, like a skier) for 60 seconds. No thinking required. No planning.
Three-minute movement blocks (pick one)
These happen after meetings, during your kid’s snack, or in the 15-minute gap before pickup. They feel real without taking over your day.
The Living Room Routine:
- 15 squats (full depth if possible)
- 10 push-ups (on knees or counter is fine)
- 20 lunges (10 per leg)
- 30 seconds of walking or marching
If your kid interrupts (“Mom, I need water”), pause, handle it, resume. The routine isn’t broken if you pause it – you’re chasing movement minutes, not intensity.
The Quick Reset:
- 20 arm circles (forward, then backward)
- 15 bodyweight rows (hands on a table edge, lean back and pull yourself up)
- 20 glute bridges (lying on your back, knees bent, push hips up)
- 15 more arm circles
Quiet and low-impact enough to do with a sleeping baby in the next room.
The Active Pause: Walk at a brisk pace (inside or outside) for 3 minutes. That’s it. Not running, not “exercise pace” – just noticeably faster than your normal walking. Your heart rate rises. Your head clears. You’ve moved.
Five-minute sessions (pick one)
These are your main break tool. Use these during your biggest available window: that gap after meetings, before pickup, or when your partner can cover for five minutes.
The Playground Workout: If you’re at a park with your kid, use the equipment – pull-ups (or dead hangs), dips on a bench, chasing your kid around, playing tag. Your body is moving hard.
You’re not “exercising near your kids” – you’re exercising by playing with kids. 5 minutes, real intensity, nobody lonely.
The Home Circuit:
- 15 squats
- 10 push-ups
- 15 lunges (alternating)
- 10 desk dips
- 15 mountain climbers (or step-back if you need modifications)
Rest 30 seconds and repeat once if you have time. Five minutes of real work. You feel it.
The Staircase Route: Up and down stairs five times. Rest 30 seconds if needed. Up and down three more times. That’s 5 minutes. High intensity without equipment or thinking.
| Break type | Duration + Timing | Notes |
|---|---|---|
| Desk bursts | 1 min; between meetings, during file loads | No equipment; kid participation not required |
| Movement blocks | 3 min; after meetings, during snack time | No equipment; kids can optionally join |
| Active play | 5+ min; playground time, post-work transition | Playground equipment optional; kids are built-in partners |
Active breaks for working parents: when kids are your biggest asset
Working parents can combine childcare with exercise by treating children as movement partners rather than obstacles. Toddlers imitate push-ups and squats, preschoolers join races and jumping jack competitions, and school-age kids complete full circuits alongside parents. The approach turns a scheduling constraint into a fitness advantage.
Involve kids by treating exercise as something you do together, not something you do in spite of them being there.
Here’s what age-specific active play looks like in practice:
For infants (0-12 months): Active breaks look different here. Baby-wearing squats and lunges let you move while keeping a fussy infant calm and close. Tummy time sessions, where you lie on the floor next to your baby doing push-ups or planks while they do their developmental work, turn a required daily activity into a shared movement window. Stroller walks count as active breaks if you walk at a pace that raises your heart rate slightly. This stage is the hardest for movement because rest is genuinely the priority when possible. Even five minutes matters.
For toddlers (ages 1-3): They can’t follow complex instructions, but they can follow you. Do push-ups and let them crawl under you. Squat down, stand up, repeat – they’ll imitate. Dance to music and let them copy. You’re not “exercising around a toddler” – you’re moving with a tiny human who moves exactly the way you do.
For preschoolers (ages 3-5): Now they can follow basic instruction. “We’re going to race to the couch and back three times.” “Can you do squats like me?” “Let’s see who can do more jumping jacks.” Suddenly your exercise has turned into a game. You both win.
For school-age kids (ages 5-10): They can do everything you do. Seriously. Your 7-year-old can do your 5-minute circuit. “We’re going to do this together and see if we can both finish.” Now you have accountability from a human who’s way more effective than an app.
Research by Jago and colleagues, studying over 900 parent-child pairs, found that children whose parents are regularly physically active are significantly more likely to adopt similar behaviors themselves [1]. Bingham and colleagues’ systematic review of 96 studies reinforces this finding: children of active parents may be significantly more likely – in some studies up to four times more likely – to be physically active [2].
Jago and colleagues found that children whose parents showed higher sedentary and TV-viewing time were significantly less likely to meet physical activity guidelines, pointing to the outsized role parents play as daily movement models rather than through formal programs or screen rules alone [1].
You’re not just getting your own workout in. You’re modeling that bodies are for moving, and moving happens without special clothes or special times. It’s just what healthy humans do throughout the day. For more on how to build these kinds of routines into lasting habits, see our guide on building a movement habit at work.
Timing your breaks: strategic placement for maximum energy
Building a parent workout schedule around natural energy cycles makes movement breaks more effective and easier to maintain. Most working parents crash in the afternoon not from laziness but from being sedentary at exactly the wrong times.
The ideal pattern for working parents is a short movement burst every 90 minutes during work. Kleitman’s foundational research on the basic rest-activity cycle shows that the brain naturally follows approximately 90-minute energy cycles with peaks and troughs in alertness [3]. A 2022 meta-analysis of 22 studies confirms that systematically timed short breaks reduce fatigue and restore vigor during work, consistent with the rhythm Kleitman described [10].
Instead of fighting a natural dip with coffee, move. Do a 1-minute desk burst. Your energy rebounds. Your focus returns.
Second window: the transition between work and family time. The work-to-family transition is usually your biggest energy crash. You finish your workday depleted. Your kids need you at peak capacity.
Movement bridges this gap. Research on autonomic nervous system responses to brief physical activity shows that even short bouts of exercise activate the parasympathetic nervous system, increasing heart rate variability and producing a state of calm readiness [4]. A 5-minute session between your last meeting and your kids arriving helps you show up as a more patient parent – not from willpower but from physiology.
Third: after meals, before focus work. Research published in 2025 found that a 10-minute walk immediately after eating significantly reduced peak blood glucose levels [5]. Even a 2-3 minute walk after lunch prevents the postprandial glucose spike that causes the post-meal crash. A post-meal walk reduces blood glucose spikes and prevents the afternoon energy crash that makes working parents less patient and less focused.
Don’t aim for “exercise at 6 AM” or “movement blocks on Tuesdays.” Instead, anchor your movements to existing moments: after this meeting, during this kid’s screen time, before that transition. You’re moving within your actual schedule, not around it.
The permission problem (and how to solve it)
Short movement bursts of 1-5 minutes provide cumulative health benefits comparable to longer exercise sessions, according to multiple studies of workplace activity interventions [6] [7]. Yet the hardest part of active breaks for working parents remains giving yourself permission to count them.
You’ve internalized the idea that exercise requires 30+ minutes, a gym membership, special clothes, and a heart rate monitor. So a 3-minute living room routine feels like “cheating.” Like you’re not “really” working out. Like it doesn’t count.
The belief that short exercise doesn’t count kills consistency. If 3 minutes doesn’t count, why do 3 minutes? You might as well wait for 30 minutes you’ll never have. All-or-nothing thinking is the most common consistency killer for working parents trying to stay active.
Here’s the reframe: multiple short bursts create more cumulative activity and more frequent movement signals to your brain than one longer session. These short bursts even have a name used in sports science: movement snacks. A movement snack is a brief bout of physical activity (typically under 5 minutes) taken opportunistically throughout the day. One 3-minute block five times daily = 15 minutes of movement. But it’s not 15 continuous minutes – it’s five separate moments where your heart rate goes up, your blood flow increases, your focus resets.
Bergman and colleagues studied office workers across multiple workplaces and found that active breaks measurably reduced daily sedentary time and improved perceived productivity and energy levels [6]. Benatti and Ried-Larsen’s meta-analysis of experimental studies reinforces this finding: breaking up prolonged sitting with frequent short bouts is more effective at reducing metabolic disease markers than a single longer workout followed by extended sitting [7].
Three minutes absolutely counts. One minute absolutely counts. Five movement bursts in a day is a win, full stop. You don’t need to earn “real exercise” status. The U.S. Department of Health and Human Services Physical Activity Guidelines note explicitly that episodes of any length count toward weekly physical activity totals, a direct endorsement of the accumulation approach [9].
Most working parents who stick with active breaks report increased energy, better afternoon focus, and less end-of-day irritability. Not from training their body. From interrupting the sitting pattern and keeping their nervous system regulated throughout the day. See our guide on exercise routines for mental clarity for how this mechanism works at the neurological level.
For ADHD parents: making active breaks stick
If you have ADHD, the standard advice to “just set a reminder” misses the real problem. Time-blindness means the reminder goes off and you think, “I’ll do it after this one thing” – and then two hours vanish. Executive dysfunction means the gap between knowing you should move and actually standing up can feel like crossing a canyon.
Research suggests that movement breaks provide an immediate dopamine and norepinephrine boost that improves focus and impulse control in people with ADHD [8]. The challenge is getting yourself to start.
Three strategies that work:
Use a visual timer, not a phone alarm. A Time Timer or similar visual countdown sitting on your desk creates constant awareness of time passing. Phone alarms are easy to dismiss. A shrinking red disc on your desk is harder to ignore.
Eliminate every decision. Pick one routine – The Desk Cycle, say – and do that same routine every single time. Don’t pick from a menu. Don’t think about which break to do.
Decision points are where ADHD brains stall out. The best break routine for ADHD is the one that requires zero choices.
Habit stacking is the practice of linking a new behavior to an existing routine so that the established habit serves as the trigger for the new one. Habit stacking differs from simple reminders because it uses behavioral momentum rather than external alerts, making initiation easier for people with executive function challenges.
Stack your break onto something you already do. After you close a browser tab from a meeting, stand up and do 30 squats. The meeting ending is the trigger. The squats are automatic. You’re using habit stacking to bypass executive function entirely.
If your child has ADHD too, active breaks together become even more valuable. The shared movement gives both of you a dopamine reset, and you’re building a regulation strategy your kid can use for the rest of their life. This dynamic also works as a form of body doubling: having another person physically present while you do the break reduces the initiation friction for ADHD brains, even when that person is a 6-year-old doing jumping jacks beside you.
If you work in an office: different constraints, same system
Most of this article assumes kids are nearby during work hours. If you work in an office and your kids are in school or childcare while you work, your constraints are different.
Your movement windows are the lunch break, the commute, and the morning or evening transition. A 10-minute walk at lunch (even a brisk loop around the building) counts as a movement snack that prevents the afternoon crash. If you commute by transit, walking the last stop rather than the closest stop adds 5-10 minutes of low-effort movement without schedule disruption. The morning and evening school-to-home handoff is your equivalent of the work-to-family transition described earlier in this article. Five minutes of movement before pickup or before dinner provides the same nervous system reset that remote workers get between their last meeting and their kids arriving home.
The 1-3-5 menu still applies in an office. Desk exercises (calf raises, seated leg lifts, shoulder rolls) are invisible on video calls. A 3-minute walk to a different floor to use a different restroom adds movement without announcing it. The core principle is the same: use gaps that already exist rather than creating new time blocks.
Common obstacles and real solutions
Working parents face predictable barriers to maintaining movement breaks, and each obstacle has a specific workaround that preserves the routine’s value.
“My kids won’t cooperate with the exercise part.”
They don’t have to cooperate. Do the movement anyway. Your 6-year-old sits next to you refusing to participate? Do your squats. Your toddler destroys your space? Do push-ups anyway. Some kids join immediately, some join after they see you do it 20 times, and some never join but play nearby. All of these outcomes are fine.
“I feel self-conscious doing exercises on a video call.”
Desk exercises are built for this: calf raises (not visible), desk dips (use your chair), leg lifts (under the desk), shoulder rolls (visible but normal-looking). The 1-minute routines are designed to be meeting-invisible. For more strategies, check out desk stretches between meetings.
“These short routines can’t possibly be effective.”
Accumulation matters more than intensity for sedentary people. If you currently move in short bursts zero times a day, moving in short bursts six times a day is a massive upgrade. Benatti and Ried-Larsen’s review of experimental studies makes this clear: frequent short breaks reduce metabolic disease markers more effectively than one longer workout with sitting in between [7].
“I forget to take breaks during work.”
Set a calendar reminder for three specific times: mid-morning, after lunch, and mid-afternoon. Pick your 1-minute routine and do the same one every time so there’s zero decision friction. After two weeks it becomes automatic. Consider using break reminder apps to remove the memory burden entirely.
“My partner complains that I’m ‘always exercising’ if I take multiple short breaks.”
Frame it differently: you’re taking work breaks that happen to involve movement instead of scrolling or snacking. You wouldn’t hesitate to take a 3-minute mental break. A movement break is a mental break where your body moves too. Research on parental modeling shows that your partner may naturally shift their own break patterns over time after observing yours [1].
Ramon’s Take
I used to think working parents needed one protected 5 AM gym block. That framing delayed my own consistency for longer than I’d like to admit. The shift came when I started doing movement with my kid instead of in spite of him being there – same 10 minutes, two humans better off. The hard part isn’t the exercises. It’s believing that what you’re doing counts. It does. Accumulation wins.
Conclusion
Active breaks for working parents use 1-5 minute interruption-proof routines that integrate childcare and movement into the same time window. You’re not waiting for perfect conditions that won’t come. You’re using the gaps that exist. You’re involving your kids instead of hiding from them.
The three-minute routine you do five times today is better than the 30-minute workout you’ll never fit in. The one-minute desk burst actually counts. The walk with your kid is real exercise.
Your job is to interrupt sitting frequently and involve movement in the minutes you already have. Do that, and everything else – energy, focus, patience, mood – improves as a side effect. Six short movement breaks distributed across a workday reduce sedentary time, improve energy, and model healthy habits for children who are watching how their parents move.
Next 10 minutes
- Pick one 1-minute routine from the Desk Routines section and do it right now, immediately after reading this sentence.
- Identify the three biggest breaks in your actual workday (after a specific meeting, before pickup, during kid’s screen time) and assign one movement option to each.
This week
- Complete your chosen 1-minute routine every day at the same time. That’s it. Build automaticity with one move before expanding.
- Pick your 3-minute and 5-minute routines. You don’t need to do them all – just identify which ones are realistic for your life.
- Do one 5-minute session with your kid or alone. Pay attention to how you feel after. You’re collecting evidence that this counts.
There is more to explore
For more on movement and productivity, explore our guide on breaks and movement for productivity (the pillar for this topic cluster). Check out optimizing break schedules with Pomodoro, strategic napping, and mindfulness breaks for non-movement reset strategies. If you’re looking for broader parent-specific productivity strategies, our time management for parents guide covers scheduling and prioritization.
Related articles in this guide
Frequently asked questions
How can I exercise when I have kids at home during work hours?
The most common mistake is trying to protect a dedicated workout window that children will always interrupt. A better frame: treat every 60-second gap as an independent movement opportunity rather than a fragment of a blocked session. If your child interrupts a squat set at rep 10, those 10 reps still happened. You are collecting movement minutes, not completing workout units. Office-based parents face a different version of this problem: your kids are not present during work hours, so your real windows are the lunch break, the commute, and the morning or evening transition. Even a 10-minute walk at lunch and 5 minutes of movement after dinner adds up across a week.
What are some 5-minute exercises for busy working parents?
The most underrated 5-minute option for working parents is the stair route: up and down your stairs five times, rest briefly, then three more. No planning, no equipment, high output. If you have no stairs, five minutes of alternating between squats and marching in place accomplishes the same thing. One mistake to avoid: choosing a 5-minute routine that requires changing clothes or moving to a different room. The overhead cost turns a 5-minute break into a 15-minute production and kills consistency. The best 5-minute routine is whichever one starts within 10 seconds of deciding to move.
When is the best time for working parents to take active breaks?
The timing most parents skip is the post-meal window. A 2-3 minute walk right after lunch is one of the highest-return movement investments you can make because it directly prevents the afternoon glucose crash that makes parents short-tempered and unfocused by 3 PM. The transition between work and family time is the second priority: 5 minutes of movement before your kids need you at full capacity has a bigger impact on evening quality than any productivity hack. The most common timing mistake is anchoring breaks to a clock schedule (“I will move at 10, 12, and 2”) instead of behavior triggers. Clock schedules fail when meetings run over. Behavior triggers like “after I close my email” or “when my kid starts screen time” survive schedule chaos.
Can I combine childcare with my exercise breaks?
Yes. Active play is the most realistic approach for working parents. Use playground circuits, obstacle courses with your child, tag, or dancing together. Your kid gets movement and connection. You get your exercise. Research shows children of active parents are up to four times more likely to be physically active themselves [2].
How many exercise breaks should working parents take per day?
Volume matters less than the gap between breaks. Sitting for two unbroken hours is more damaging than sitting for three hours with two short interruptions in between. This means your goal is not hitting a specific number of breaks but preventing any sitting stretch longer than 90 minutes. For most working parents on a typical 8-hour day, that means 4-5 movement opportunities naturally fit the pattern. If you can only manage two or three on a chaotic day, that still beats zero. Do not wait for a perfect day to start. One movement break is better than none, and one break per day for two weeks builds the habit foundation that makes higher frequency realistic later.
What equipment do I need for quick parent exercise breaks?
None. The desk squats, counter push-ups, lunges, and dips require zero equipment. Your couch is a prop. Your stairs are equipment. Your child is a weight and movement partner. The entire system is designed for equipment-free movement in normal spaces.
How can I stay consistent with exercise as a working parent?
The most overlooked consistency factor is the identity shift, not the routine design. Working parents who stay consistent tend to think of themselves as people who move throughout the day, not people who are trying to exercise more. The practical difference is how you respond when you miss a break. People who think “I missed my break” skip the next one too. People who think “I move throughout the day” just take the next opportunity. If you have tried movement breaks before and they did not stick, the failure was almost certainly in the recovery pattern, not the routine itself. What worked: telling a partner, a colleague, or even your child that you are doing this. Social accountability is more effective than any app reminder for this specific population.
Are movement breaks effective if I can only do 1-5 minutes?
Yes, with an important clarification: the benefit from 1-5 minute breaks is not the same as the benefit from longer structured exercise. Short movement breaks are most effective at reducing the specific harms of prolonged sitting, including metabolic slowdown, attention fatigue, and afternoon energy crashes. They are not a replacement for longer aerobic work if cardiovascular fitness is your goal. That distinction matters for managing expectations. If you currently do no structured exercise and you add five 2-minute movement snacks to your day, you will feel measurably better within two weeks. If you are comparing this to a 45-minute run, you are asking the wrong question. Short breaks and longer sessions serve different functions, and parents under time pressure benefit from doing both when possible and defaulting to short breaks when longer sessions are not realistic [6] [7].
This article is part of our Breaks and Movement complete guide.
References
[1] Jago, R., Davison, K. K., Brockman, R., Page, A. S., Thompson, J. L., & Fox, K. R. (2011). Parental sedentary time, TV viewing, and children’s physical activity. American Journal of Preventive Medicine, 41(6), 566-574. https://doi.org/10.1016/j.amepre.2011.08.013
[2] Bingham, D. D., Costa, S., Hinkley, T., Shire, K. A., Clemes, S. A., & Barber, S. E. (2016). Physical activity during early childhood: A systematic review of correlates and determinants. American Journal of Preventive Medicine, 51(3), 384-402. https://doi.org/10.1016/j.amepre.2016.02.008
[3] Kleitman, N. (1982). Basic rest-activity cycle – 22 years later. Sleep, 5(4), 311-317. https://doi.org/10.1093/sleep/5.4.311
[4] Laborde, S., Moseley, E., & Thayer, J. F. (2017). Heart rate variability and cardiac vagal tone in psychophysiological research – Recommendations for experiment planning, data analysis, and data reporting. Frontiers in Psychology, 8, 213. https://doi.org/10.3389/fpsyg.2017.00213
[5] Hashimoto, K., Dora, K., Murakami, Y., Matsumura, T., Yuuki, I. W., Yang, S., & Hashimoto, T. (2025). Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Scientific Reports, 15, 22662. https://doi.org/10.1038/s41598-025-07312-y
[6] Bergman, F., Bjorn, A., Ekelund, U., & Trolle-Lagerros, Y. (2024). Impact of active breaks on sedentary behavior and perception of productivity in office workers. International Journal of Environmental Research and Public Health, 21(9), 1237. https://doi.org/10.3390/ijerph21091237
[7] Benatti, F. B., & Ried-Larsen, M. (2015). The effects of breaking up prolonged sitting time: a review of experimental studies. Medicine & Science in Sports & Exercise, 47(10), 2053-2061. https://doi.org/10.1249/MSS.0000000000000654
[8] Halperin, J. M., & Healey, D. M. (2011). The influences of environmental enrichment, cognitive enhancement, and physical exercise on brain development: Can we alter the developmental trajectory of ADHD? Neuroscience & Biobehavioral Reviews, 35(3), 621-634. https://doi.org/10.1016/j.neubiorev.2010.07.006
[9] U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition/
[10] Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLOS ONE, 17(8), e0272460. https://doi.org/10.1371/journal.pone.0272460
