Healthy Active Breaks at Work (Back to the Routine)

Returning to routine after a holiday or a period of disconnection often comes with endless to-do lists, back-to-back meetings, and the feeling that there just aren’t enough hours in the day. In the middle of this fast-paced rhythm, it’s very common to neglect basic aspects of our health. This becomes even more significant when it comes to men, as many tend to overlook the importance of taking active breaks at work. These breaks not only help release physical and mental tension, but are also key to maintaining focus, preventing bodily discomfort, and improving long-term quality of life. And yes, they also have a positive impact on sexual health. So, take note.

As a psychologist specialized in men’s wellbeing, I often see how the lack of these small breaks translates into fatigue, muscle pain, and even problems related to personal and intimate performance. And since incorporating micro self-care habits into the workday is much easier than it seems, it almost feels like a crime not to do it, especially considering they’re often what helps you maintain your health fully and holistically.

What Are Active Breaks? Why Do You Need Them?

Active breaks are short pauses that combine movement, mindful breathing, and mental disconnection. Don’t tell me, “I can’t afford to waste time at work”, because these brief breaks are actually an investment in more energy and greater productivity. In fact, several studies have shown that planned breaks improve cognitive performance, reduce stress, and help prevent musculoskeletal pain (Dababneh et al., 2001).

When we spend many hours in front of a computer, both body and mind enter a constant state of tension. This overload not only affects the neck, back, and eyesight, but also increases cortisol levels—the stress hormone—which in the long run disrupts sleep, affects mood, and impacts sexual health. Haven’t you ever noticed that when you’ve been highly stressed, your performance in bed suffers too?

Benefits of Active Breaks for Physical Health

1. Fewer Aches and Injuries

Nothing contributes more to muscle stiffness and circulation problems than sitting for long hours. And of course, this also shows up in the bedroom, where good circulation is key. Something as simple as taking a 5-minute active break every hour helps relax the shoulders, stretch the spine, and boost circulation in the legs. This way, you reduce the risk of lower back pain, cramps, and joint discomfort.

2. More Energy Throughout the Day

Sometimes moving doesn’t drain energy, it “unlocks it”. A little movement breaks through accumulated fatigue and helps you feel more alert. Something as simple as standing up, walking a few steps, or doing a couple of stretches releases endorphins and restores that sense of vitality we often try to find in coffee or energy drinks.

Active Breaks and Mental Health: An Essential Tandem

As we mentioned earlier, movement activates the body and boosts energy. On the other hand, working continuously without rest promotes cognitive fatigue, as if our mind were shutting down or stuck on standby. This leads to a kind of mental overload that makes it harder to concentrate and leaves us more irritable. Active breaks provide a sort of “reset” that helps organize thoughts and reduce anxiety.

In addition, by combining deep breathing with movement, you activate the parasympathetic nervous system, which is responsible for relaxation. This not only helps you face the rest of the workday with greater calm, but also has a positive impact on other areas of life, from better sleep to greater self-confidence in personal and sexual relationships.

From my clinical experience, I often emphasize that mental health and sexual health are more closely connected than we might expect.  Performance anxiety, for example, is one of the most common issues in men, and maintaining good self-care habits (including these breaks) is an effective way to prevent it.

Simple Ideas for Active Breaks at the Office or While Working from Home

You don’t need special equipment or large spaces to put them into practice. Here are some suggestions I often recommend to my patients:

• Neck and shoulder stretches:Bring your chin to your chest, then gently to each side.
  
  

• Wrist mobility: Ideal for those who use the keyboard a lot. Make slow rotations in both directions.
  
  

• Mindful mini walk: Stand up and take a short walk, paying attention to your breathing.
  
  

• Box breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Perfect for lowering your heart rate.
  
  

• Leg exercise: Stand up and raise your heels repeatedly to activate circulation.
  
  

The key isn’t the length, but the consistency: several short breaks spread throughout the day are much better than one long break that never happens. I’m sure you can carve out a few moments in your day for these practices.

The Connection Between Active Breaks and Intimate Wellbeing

It might not seem obvious at first, but the link is clear: a tense body and an overloaded mind don’t function well neither at work nor in intimacy. Prolonged stress affects blood flow and hormone production, which can lead to erectile difficulties or reduced desire.

This is where the importance of a holistic approach to self-care comes in. In addition to active breaks, there are tools designed to help men better manage their intimate wellbeing. For example, devices like the  MYHIXEL Ring can become valuable allies when circulatory problems arise or when performance anxiety makes an appearance.

This ring is a practical resource that, combined with healthy daily habits, helps reduce mental tension and fosters greater self-confidence.

How to Create Your Personal Active Break Routine

If you’ve never taken these breaks before, you might wonder how to integrate them into your daily life but it doesn’t have to be complicated. Here’s a simple framework to get started:

• Mornings: Two 5-minute breaks, focused on mobility and breathing.
  
  

• Midday: One longer 10-minute break, ideal for walking or doing full-body stretches.
  
  

• Afternoons: Two short breaks, one focused on eyesight (the 20-20-20 rule: look at something 20 meters away for 20 seconds every 20 minutes) and another on legs and back.
  
  

If you also set reminders on your phone or calendar, you’ll prevent work from completely absorbing your time and you’ll start noticing results within just a few weeks.

Returning to Routine as an Opportunity for Self-Care

Starting a new work season often comes with a bit of discouragement. That’s normal. But it can also be the perfect moment to establish new wellbeing habits. Active breaks are one of those small practices that, although they may go unnoticed, create much greater changes in our physical, mental, and intimate health than we realize. Because investing a few minutes in yourself throughout the workday isn’t a luxury…it’s a necessity.

Conclusion

Active breaks are not just an ergonomic resource; they’re a genuine tool for prevention and holistic wellbeing. They help us keep a clear mind, a moving body, and, at the same time, strengthen confidence in our intimate life.

Returning to routine, then, is an excellent opportunity to start listening to yourself more and taking care of yourself on every level. Wellbeing doesn’t mean making huge changes or costly investments, but rather embracing small daily gestures that, over time, transform your quality of life.

References

Dababneh, A., Swanson, N., & Shell, R. (2001). Impact of added rest breaks on the productivity and well being of workers. Ergonomics, 44(2), 164–174. https://doi.org/10.1080/00140130150201091