Take a healthy break

Stretch!

Sitting for a long time is poison for the muscles because they can become tense and shortened. Then not only is their mobility restricted, but it can also lead to poor posture and, as a result, to pain. Stretching helps. Don't worry, it doesn't have to be as complex as in the yoga class, extensive lolling and stretching is enough. Just try it:

• Pull up as far as you can with your fingertips.
• Try to touch your own toes (don't hesitate to bend your knees).
• Swing your legs sideways, forwards and backwards.
• Raise knees alternately.
• Rotate hips and arms.
• Shake out and loosen all limbs.

Relaxation through tension

Under stress, muscles contract unconsciously. An ancient reflex to run away from the mammoth. Progressive muscle relaxation according to Jacobson helps to get rid of this tension and thus also the stress. You gradually tense individual muscle groups for 5 seconds and then consciously release them for 10 seconds. Meanwhile, the rest of your body stays relaxed.

You can do this exercise sitting or lying down and tense, for example first the left arm, then the right, then the left leg, then the right, then the bottom, shoulder blades and neck - and finally the face. Those in a hurry (who already have a bit of practice) can consciously tense all their muscles at the same time and enjoy the relaxation when they let everything go 5 seconds later.

5 minute workout

Isometric exercises are particularly well-suited for a mini-workout. In such exercises, you maintain muscle tension (up to 2 minutes), which improves both muscle strength and endurance. A few years ago, there was even a real hype as people took photos of themselves "planking" in various places and posted these photos on Instagram and other platforms. Holding the plank position for two minutes is a challenge for the entire body, especially the abdominal and back muscles. Previously, this exercise was simply called a push-up or forearm plank, but "plank" sounds naturally cooler.

Gymnastics for the eyes

When you look at a computer screen all day your eyes work really hard because they are focused at the same distance most of the time. Eye exercises give them variety and relaxation at the same time.• Rub palms together until warm, cup hands and place over eyes for one minute. Open your eyes and enjoy the warm darkness.

• Look all around: with your eyes closed, look up as far as possible, then down. Circle left, then right, then clockwise and counter clockwise. Then do the same movements with your eyes open.
• Put a finger in front of your nose. close one eye Fixate the fingertip with the other eye. Slowly move your finger in a straight line as far away from your nose as you can, then back toward the tip of your nose. Follow with your gaze. Repeat the exercise with the other eye.
• Treat your eyes to a warm bath under your palms again.

Energy balls

Ingredients: Juice of ½ orange, 50 g rolled oats, 75 g dried fruit (dates, apricots, figs, mango...), 50 g almonds, 20 g honey, 2 tablespoons toasted sesame seeds (or desiccated coconut).

Preparation: Mix the oat flakes with two tablespoons of orange juice, crush the dried fruit and almonds and stir into the oat flakes. Form about 30 small balls from the mass and roll in sesame or coconut flakes. Leave to dry on parchment paper for at least an hour. Tip: The energy balls stay fresh for a week in the fridge and in a can.

Relaxing breath

Breathing is one of the easiest ways to relax and recharge your batteries.

• It is best to place it near an open window.
• Breathe in through your nose and breathe out through your mouth while counting.
• Always exhale a little longer than inhale. For example, breathe in for 4 seconds, breathe out for 7 seconds. This prolonged exhalation phase activates the so-called parasympathetic nervous system, i.e. the resting nervous system.

In your favorite room

There is a room for everyone where they feel particularly comfortable and secure. This can be a place in nature or in a loved one's house. If you recall the memory of this place in your mind, you will feel a similar sense of well-being as if you were there. This works all the better the more vividly you can imagine this place, i.e. with as many sensory impressions as possible. Think ...

• What about this place is special?
• What sounds can you hear there?
• How does it smell there?
• Is it warm or refreshingly cool?
• How do the surfaces feel, like the floor?
  The more often and more intensely you imagine this place, the easier it is to recall it and take a 15-minute break there in your mind.

Healthy Quarter-Hour

If you would like to motivate your team to take an active break together, the Mavie coaches will be happy to support you with the "Healthy Quarter-Hour".