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Outside Break Benefits

Nov 6, 2020 | Uncategorized

On a bright springtime afternoon, you may be itching to go outside and trade the florescent lights of your office for the sun’s natural rays. The good news is research not only shows that breaks are beneficial to helping us stay focused and retain more information, but taking breaks outside have been proven to be even more rewarding. Nature helps alleviate mental fatigue by relaxing and restoring the mind, which ultimately contributes to improved work performance and satisfaction.

Four Benefits of Taking Breaks Outside

The National Federation of Independent Business outlines four great findings on the benefits of getting outdoors during the workday. We’ve also shared how you can apply them to your daily life:

1. Taking a walk outside makes you more creative.

Walking outside has been proven to boost creative thoughts, both during the walk and shortly after. Test subjects found themselves 81% more creative during or shortly after walking, than when they took the same evaluation seated.

How to Implement: Make your next internal meeting a walking meeting. Steve Jobs was known for his walking meetings. Mark Zuckerberg has also been seen to hold meetings on foot. Instead of brainstorming in the boardroom, go outside with your colleagues to come up with fresh ideas while walking around the neighborhood. The outcome may surprise you!

2. Nature can make you smarter.

Have a park or forest preserve close to your office? Recent studies show that spending time in nature can actually improve cognitive function. After interacting with natural environments, you are able to perform better on tasks that depend on directed-attention abilities.

How to Implement: When you need to recharge, stroll in a nearby park, garden, or wooded area. Eat your lunch on a park bench instead of at your desk. If you run home to let Fido out on your lunch break, stop and take a second to soak up the scenery around you while he’s doing his business. Have a day where you can’t take a break? The study also found looking at photos or images of nature also conjures the same cognitive improvement.

3. Going outside can help you concentrate.

Losing focus? A change of scenery outdoors for a few minutes can help you stay on track. Children with ADHD tend to focus better after being outdoors. A 2008 study found that children with attention deficiencies concentrated higher after a walk through a park.

How to Implement: If you’re having trouble focusing, leave the office for a quick walk around the block to a nearby green space. Spend some time taking in the fresh air and experience a physical pick-me-up. You will be able to dive back into your task refreshed once you return to your desk.

4. Outdoor time can boost your mood and self-esteem.

Taking a quick walk outside lifts the spirit. UK researchers have noted that just five minutes of outdoor activity is enough to boost your self-confidence and mood.

How to Implement: If you have an event close by, such as a presentation or networking gathering, consider walking there. Step outside to take a breather throughout the day, and enjoy the mood-boosting effects of nature!

There you have it. Science has validated the many reasons why you should head outside and enjoy the beautiful weather this spring. You’ll be more focused and more productive in your work. If you are looking for more tips on how to better stay focused at work, connect with EFR’s EAP services!

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

Q: So, what are your final thoughts on caffeine?
A: Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.