The 5-Minute Exercise Break
An exercise break is an easy and effective strategy that also happens to be backed by science. But you don’t have to be a researcher to know that it works. You can see the results first hand.
After just five minutes of moderate exercise, your students will be refreshed, recharged, and ready to learn.
The only catch is that you have to lead them.
Here are ten easy ideas:
1. Air Swimming
Mimic the four standard swimming styles–front crawl, breaststroke, backstroke, and butterfly–as your students follow along. You can also add a leg kick–while balancing on one leg–to go with them.
2. Dancing
A simple toe (or heel) tap from side to side while snapping your fingers is a good place to start. After that, all bets are off. Have fun with it. Be your nerdy self.
3. Jumping Jacks
Stand with your feet together and arms at your side to start (like an I). Then jump and spread your legs and arms apart (like an X), bounce once on the balls of your feet, and then return to start. Do 20 repetitions, rest, then repeat.
4. Run Intervals
Run in place for 30 seconds to spike the heart rate, and then walk in place for 30 seconds to lower it. Repeat the interval two more times. Exaggerate the pumping motion of the arms and hands for a full-body workout.
5. Desk (incline) Push-Ups
Stand with your feet together and about half your body length from a desk. Place your hands on the top edge of the desk and just wider than shoulder width. Lower yourself until your upper and lower arms form a right angle, then return to start. Shoot for 10-12 repetitions, rest for a minute, then repeat.
6. Standing Poses
If you have any experience with yoga, then you’re familiar with basic standing poses like warriors I, II, and III, reverse warrior, crescent moon, triangle, and side angle. All are kid friendly, fun, and excellent for improving strength.
7. Circles
This is a gentle exercise that’s perfect for a quick energy boost. Perform arm circles, shoulder circles, elbow circles, wrist circles, hip circles (like a hula), leg circles, knee circles (w/ hands on knees), and ankle circles. Begin slowly and increase speed as the joints and muscles warm up.
8. No-Weight Gym Exercises
Standard gym exercises like curls, overhead presses, front presses, lunges, squats, and toe raises can all be done in the classroom without weights. Do 10-12 repetitions each, slowly and with good form, and then repeat.
9. Burpees
Burpees are tough, but loads of fun. Stand with feet shoulder width apart and hands at your side. On a count of one squat down and place your hands on either side of feet. On count two kick your feet back and into a push-up position. On count three return your feet to just inside your hands. And on count four jump as high as you can.
10. Twists
Stand with feet slightly wider than shoulder width. Clasp your hands together and bring your elbows out and up to shoulder height. Now twist to your right, pushing your right elbow back and around behind you while pivoting up on your left toe. Repeat to the left, and then continue back and forth.
Note: Although the exercises above are considered safe, injuries can happen. Take it easy, be safe, and be aware of your student’s individual exercise limitations (if any).
Adding Music
I recommend adding music to your 5-minute exercise breaks. When combined with exercise, music clears the mind and improves mental performance.
Music is also a strong motivator for students, and it will give your exercises a rhythm that will help them follow along with the movements.
Schedule It
I’ve found that if you schedule your exercise breaks–once in the morning and once in the afternoon–your students will look forward to them.
This way, when they begin feeling restless, distracted, and prone to misbehavior, they’ll be able to push through knowing an exercise break is just around the corner.
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