Energizing break activities

Energy shake

Stand up at your desk, sit on your chair or in a place you’re comfortable, and shake all over!

Play some music to feel even more energized.

Why this counts

Shaking all over can have the effect of energizing your body, releasing painful tension in your shoulders and arms, and providing a positive mental health break too.

Ideas for this activity were contributed by: 

• Dr. Callum Peever, Erin Mills Optimal Health

Play mini putt with coffee cups

1. Strategically place paper coffee cups on their sides around the office, using duct tape to stabilize them on the floor.
2. Using a point system for an individual or team challenge, create a course. 
3. Be inventive. You can use a golf club and ball or a stress ball.
4. Putt the balls towards or into the cups. 
5. Award higher points for more difficult putts. Points can also be based on the number of attempts, therefore the fewer the points the better!

Why this counts

Finding time for playing together can energize a team and help to build camaraderie through healthy competition.

Ideas for this activity were contributed by: 

• Erika Caspersen, Healthy Workplace Innovator, Innovative Wellness Solutions

Stairway/Activity challenge

Place a pencil and paper at the top of each floor in the stairway. Challenge team members to put their name on the list each time they pass or go to a different floor. The person who used the stairway most frequently would be recognized either through a staff bulletin or a prize. For those who cannot use the stairs, provide an alternate activity such as walking or wheeling between two points in the workplace.

Why this counts

Paying attention to our energy levels at work is important because it impacts our ability to stay focused, productive and positive.

Ideas for this activity were contributed by: 

• Angela Fraser, Workers' Safety and Compensation Commission
• Liz Gilbert, Health & Wellness Coordinator, Government of Canada
• Alan Caplan, Inner Odyssey Retreats and Coaching
• Ellis Basevitz, PSB Boisjoli LLP
• Kate Lekas, Health Enhancement Coordinator, City of Vancouver
• Angela Martin, University of Tasmania
• Richard Danielson, Laurentian University

Mail delivery

Take a break during your workday to personally deliver a compliment, note or treat to co-workers by walking or wheeling to where they work. This gives you the double benefit of some face-to-face time with people you might not see every day, and an energizing break in your workday.

Why this counts

Just 10 minutes of exercise a day can have some real health benefits. In addition, strengthening work relationships is good for your mental health, giving you the opportunity to feel valued, supported and connected at work.

Ideas for this activity were contributed by: 

• Angela Marchbank, Fitness & Wellness Coordinator, University of Prince Edward Island

Get twisting

There's nothing like a good old hula-hoop to get you moving and laughing. The hula-hoop can be used with arms while sitting down, or around the hips standing up.

Why this counts

Paying attention to our energy levels at work is important because it impacts our ability to stay focused, productive and positive. Laughter is great medicine!

Ideas for this activity were contributed by: 

• Sharon Stodel, Accounting, New Vista Society
• Tracey Hawthorn, Work Re-Integration & Accommodation Program Coordinator, UBC Okanagan
• Mirjana Jotovic, Return to Work Coordinator, University of British Columbia
• Sandra Kokorudz, Human Resources Advisor, Engagement & Wellness, Coastal Community Credit Union

Benefits of water

Remember the 8 x 8 rule: eight glasses of eight ounces of water each day helps keep you hydrated and energized.

A great way to do this activity is to set a reminder every 90 minutes to drink a glass of water and stay hydrated.

In warm working environments, using a spray bottle mister can also help keep you cool and your skin hydrated.

Why this counts

Lack of water can lead to dehydration and can drain your energy, making it harder to focus for the rest of the day. Spraying water on the skin by misting helps to cool the body and increase comfort.

Ideas for this activity were contributed by: 

• Sandra Kokorudz, Human Resources Advisor, Engagement & Wellness, Coastal Community Credit Union
• Alan Caplan, Inner Odyssey Retreats and Coaching
• Ellis Basevitz, PSB Boisjoli LLP
• Kate Lekas, Health Enhancement Coordinator, City of Vancouver
• Angela Martin, University of Tasmania; Richard Danielson, Laurentian University

Drink in some energy

Take a break to prepare and enjoy your favourite smoothie. You can bring a blender to work and prepare smoothies with fruits and vegetables for your co-workers. Here is a recipe idea, but you can find many more online:

• 1 frozen banana, 
• 1 cup spinach,
• 1 cup frozen berries,
• 1 cup of milk

Why this counts

Healthy snacks made with natural ingredients can boost your energy and curb your hunger until mealtimes, helping you stay more focused and productive.

Ideas for this activity were contributed by: 

• Angela Marchbank, Fitness & Wellness Coordinator, University of Prince Edward Island

Play catch!

Keep a play box of simple sports activities in the office: Frisbees, foam balls, basketballs, soccer balls or even balloons. Take your breaks during the day to "play" for 10-15 minutes outside or inside during colder months, if space allows.

Why this counts

Finding time for playing together can energize a team and help to build camaraderie through healthy competition.

Ideas for this activity were contributed by: 

• Duff McCutcheon, Human Resources Professionals Association
• Kathy Nolan, Health & Benefits Consultant, Kwantlen Polytechnic University, Anne Winters, Manager, Interior Health
• Sharon Stodel, Accounting, New Vista Society
• Tracey Hawthorn, Work Re- Integration & Accommodation Program Coordinator, UBC Okanagan
• Mirjana Jotovic, Return to Work Coordinator, University of British Columbia

Break away

Have your exercise gear at the ready. The idea is to sneak in an activity, whenever you can throughout your workday. This could include walking or wheeling to or from work, and during breaks or at lunch.

Suggested time for this break: Minimum 10 minutes

Why this counts

A little bit of fitness can go a long way to reducing stress and providing you with the energy you need to be more productive and happier throughout the day.

Ideas for this activity were contributed by: 

• Anita Sieben, Healthy Workplace Specialist, City of Brampton

Walk or wheel to wellness

Put together a list of indoor and outdoor routes to suit different workday schedules and needs. Use pedometers or odometers to measure your distance and set goals for the distances you want to achieve. Your daily step-count goal should be:

• Appropriate for your current life situation
• At a realistic level that you can maintain over time
• Recorded daily, to help keep you motivated to be active

Why this counts

Getting out for a walk or wheel every day on your way to and from work, or on your lunch hour or break, is a no fuss way to sneak some exercise into your day as well as a great way to catch up with your busy co-workers.

Ideas for this activity were contributed by: 

• Jennifer Gray, Physical Activity Specialist and Lisa Beaudoin, Workplace Health Promotion Specialist, Hamilton Public Health
• Andrea Hamblin, Director - EAP Account Management, Morneau Shepell
• Sarah Schuster, Client Relationship Manager, Global Corporate Challenge
• Jennifer Workman, Health Promoter, Region of Peel
• JoAnne Ramos, Senior Account Manager, Shepell.fgi
• Katie Cino, Health Promoter, Niagara Public Health

Move your body

Schedule time on your calendar every day to stretch and relax. What area of your body is feeling tension? Focus your stretches on that part first. Not sure where to start? Try one of our calming videos including a guided stretch.

Paying attention to our energy levels at work is important because it impacts our ability to stay focused, productive and positive.

Suggested time for this break: 5-15 minutes

Why this counts

Paying attention to our energy levels at work is important because it can have an impact on our ability to stay focused, productive and positive.

Ideas for this activity were contributed by: 

• Jennifer Gray, Physical Activity Specialist and Lisa Beaudoin, Workplace Health Promotion Specialist, City of Hamilton
• Vancouver Disability Management Services Office, The Canada Life Assurance Company
• Jennifer Krueger, Canadian Regional Director, Global Corporate Challenge (GCC)
• Jennifer Workman, Health Promoter, Region of Peel
• Nicole Rusling, Health Promoter - Workplace, Niagara Region Public Health
• Morris Lowe, Public Health Nurse, Toronto Public Health
• Andrea Hamblin, Director - EAP Account Management, Morneau Shepell

Collaborate while you move

When you're busy at work you can combine a meeting, or sharing of ideas with a walk or wheel. Take your movement outside in the fresh air or to an indoor walking space. 

 

Why this counts

Everything is better with a clear head. Briskly walking or wheeling increases blood flow and may help generate ideas. You can even carry a recorder or use voice memos on your mobile phone to catch it all.

Ideas for this activity were contributed by: 

• Sandy Richardson, Public Health Nurse, Middlesex London Health Unit

Move to the music!

Download some favourite tunes and have a dance party for 10-15 minutes. You can do this on your own or in a regular meeting spot with speakers and dance lights, or host a dance meeting online. Get different team members to lead in their favourite style. Maybe it's a Conga line or a Zumba break!

Suggested time for this break: 10-15 minutes

Why this counts

Moving to music energizes our bodies and our minds. It can help us to see each other in another light with good-natured humor. It defuses stress and allows people to get on with their day.

Ideas for this activity were contributed by: 

• Catherine Droesbeck, Health Promotion Lead, Heart and Stroke Foundation Nova Scotia
• Joan Burton, Co-chair, Ontario Healthy Workplace Coalition
• Kathy Nolan, Health & Benefits Consultant, Kwantlen Polytechnic University
• Sandra Kokorudz, Human Resources Advisor, Engagement & Wellness, Coastal Community Credit Union
• Vivienne Welters, Executive Director Western Canada

Plan a “Compliment a coworker” day    

Set a day in your calendar each week or month to send a compliment to your coworkers by email, voicemail, direct message or in person. Think about the positive things your coworkers have done and make sure the compliment is genuine and specific.

Why this counts

Receiving recognition for the work we do or just how we've helped others can lift our spirits and reduce our stress levels. When we give compliments, we also experience a boost to our own well-being, which can have a positive effect on our mental health.

Ideas for this activity were contributed by: 

• Halifax Disability Management Services Office, The Canada Life Assurance Company

Go the distance

Make choices that take you away from your desk. This can mean sending your print job to a printer at the other side of the office, using the washroom farthest from your desk, planning a face-to-face meeting with a colleague on another floor, or keeping your water bottle half full to get up and fill it more frequently. You can set a timer every 90 minutes to stretch and walk around your workplace.  

Why this counts

Those extra steps you take can help contribute to better health by making you more active and giving you an energizing break throughout the day.

Ideas for this activity were contributed by: 

• Carla Hanna, Health Promoter, Halton Region Health Dept.
• Dianna Conley, Director, Human Resources, George Derby Centre
• Mary Beth Doyle, EAP Coordinator, Public Service Commission, Gov NL
• Charlene Mo, Workplace Health Consultant, Alberta Health Services

Practice strengths spotting

Take a few minutes to think about, then write about, a colleague’s character strengths. Are they kind? Are they fair? Do they show their creative side? 

1. Name the strengths you notice in them. What do you observe?
2. Give an explanation/rationale for the strength. What is the evidence you observe?
3. Express appreciation/affirmation. How might you convey that you value the person’s strength expression?
4. Some of the character strengths you may notice and appreciate include:
   • bravery
   • creativity
   • curiosity
   • fairness
   • forgiveness
   • gratitude
   • honesty
   • hope
   • humility
   • humour
   • good judgement
   • kindness
   • leadership
   • love of learning
   • perseverance
   • perspective
   • prudence
   • self-regulation
   • social intelligence
   • spirituality
   • teamwork
   • zest     

Why this counts

Recognizing others’ strengths helps us to focus on what is good in others and ourselves. 

Don’t know your character strengths? Take the free assessment.

http://beingpukka.pro.viasurvey.org

Ideas for this activity were contributed by: 

• Susan Kuz, BComm, CAPP, Positive Psychology Practitioner, https://susankuz.com/

Virtual scavenger hunt

While working virtually, pull together the team for an energizing 10 to 15-minute virtual scavenger hunt. Create a scoring sheet in advance with the names of participants and items that might be found in each participant’s home and are relevant to the team. Use a timer set at 60 seconds to know when the time’s up. You can play for points or play for fun.

Why this counts

Connection. Exercise. Togetherness. Breaks like this can promote team connectivity as well as promote movement in a work-from-home environment.

For the full activity, directions and rules - download our Virtual scavenger hunt | PDF.

Ideas for this activity were contributed by: 

• The Workplace Strategies for Mental Health team

Building blocks

Purchase and make accessible a building block set like LEGO. Keep it in a shared, common space where co-workers can build with it during their break time, by themselves or in groups. Leave the instructions from the set to guide those who may need help. 

If space is available, you can have multiple sets so employees can choose which one they want to work on.

Why this counts

Building something for fun at work can be a creative activity that offers a short mental break. The main goal is to improve teamwork, allowing co-workers to relax together. 

Play “spot the difference” 

Take a photo of your workspace, then change a few things by adding or moving items. Take a second photo from the same angle. Give your co-workers a few minutes to analyze the two pictures and spot the differences. 

Why this counts

Finding time for fun together can energize a team and help to build better connections among members.

Ideas for this activity were contributed by: 

• Mariam Harutyunyan
• Anne Nicole Sta Ana 

Alphabet brainstorm

1. The host selects a topic for your game. The topics can be about anything, like “things you find in nature” “things you eat” “things you can find at work” “hobbies” or “favourite work task”.
2. The host picks a random letter of the alphabet or uses a random letter generator website.
3. The players come up with any word starting with that letter that fits the topic, as fast as they can.
4.  Another variation could be starting with the requirement to come up with an item beginning with the letter “A” for the first person, “B” for the second person, and so on.

Why this counts

This game can help wake up our brains and get ready for creative work.

Adapted from (Kvasnevska, n.d.).

Ideas for this activity were contributed by: 

• Mariam Harutyunyan
• Anne Nicole Sta Ana