Rest Breaks

Rest Breaks

There are several types of breaks that add variety to workloads. They include:

-       Structured breaks – morning tea and lunch breaks

-       Unstructured breaks – talking with a colleague or getting up to get a glass of water

-       Work pauses – taking regular pause breaks if you are performing repetitive tasks – a 1 to 2 minute break every 30 minutes.

Task Variation ensures that a variety of working postures are assumed when performing different activities throughout the day.

Pause Reminder Breaks

Several computer applications are available for installation which provide users with tailored reminders to take rest breaks.

Work Rave Software is a free application which can be downloaded for use with PCs.

Time-Out Break Reminders are similar applications for use with MAC devices.

Voice Recognition Software

Voice recognition software can be used to provide breaks from keyboard use. A number of options are available, including but not limited to Windows 10 Voice Recognition

 Stretches and Exercises

Holding sustained postures and/or performing repetitive tasks for prolonged periods can lead to musculoskeletal injuries. Stretching and exercising increases blood flow to body areas which will reduce build-up of toxins that can lead to injuries. Stretching and exercising also promotes changes in posture.

Perform these simple stretches and exercises

-       A few times a day

-       Make sure you relax and perform them gently

-       Hold the stretch and repeat the exercises as indicated

-       STOP! If you feel any discomfort

Note: If you have a medical condition or an existing injury, you should discuss the suggested sample exercises below with your treating practitioner and always follow any specific advice provided by your treating practitioner.






Hands and wrists




Upper and lower back


Eye Exercises

When looking at your computer for prolonged periods, it is important to give your eyes a break. You can do this by looking away from your screen periodically. Focus on objects close to you rather then objects further away. In addition, perform the exercises below.


Remember – Get up and move around every 20-30 minutes.