TLDR; Move your butt. It’ll help you focus, engage and learn better!
In college – I had a friend that would study by walking around and squeezing a stress ball. She would recite all the information and try it in different ways and different spaces. That girl got straight 90’s and was in the top of her physical therapy class. She was ENGAGED with the material and moving around helped her!
Have you ever dozed off during a lecture or work meeting that could have been an e-mail? You know the feeling—your brain checks out while your hand keeps scribbling away, only for you to wake up to a scribbled mess that has no connection to whatever the speaker was talking about.
If this has happened to you, you’re not alone. Long lectures/meetings can often lead to mental fog and wandering minds. In fact, so many people fall asleep in class that educators have started experimenting with ways to keep students awake and engaged.
This brings us to a fascinating study that looked at how short exercise breaks help students stay alert during long lectures
Keeping Students Awake with Movement
Psychology professors at Ohio State University had a theory—if they could get students moving during their 80-minute classes, they might be able to improve their focus. So, they decided to test it out.
The plan? Incorporate five-minute movement breaks at the 25- and 40-minute marks. These weren’t just any breaks—they included a mixture of aerobic exercises, strength-building moves, yoga, balance exercises, and breathing techniques. The specific activities varied from day to day, keeping things interesting and unpredictable.
At the end of the semester, students filled out evaluations.
The feedback? A resounding thumbs-up for the movement breaks. Students reported feeling more focused, engaged, and, as a bonus, they enjoyed the class more.

Why Movement Breaks Work
The benefits of these quick movement sessions go beyond just keeping students awake. From a Deep Health perspective, the advantages are multi-dimensional:
- Physical Health: Regular movement, even for just a few minutes, can improve physical well-being. Whether it’s walking lunges or simple stretches, getting your body moving can help combat the effects of long periods of sitting, which is notorious for its negative impact on health.
- Mental Health: The shift in stimuli—going from a static, seated position to moving around—can help refresh your brain. It breaks the monotony, giving your mind a much-needed reset, and allows you to return to the task at hand (in this case, learning) with renewed focus.
- Social Health: Movement breaks also create an opportunity for social interaction. You’re not just sitting in your seat, staring at the back of someone’s head. Instead, you’re moving, engaging with the people around you, and maybe even laughing together at how awkward it feels to do yoga poses in the middle of a classroom.
- Existential Health: These breaks can even tie into your sense of purpose. When you’re more focused, you can dedicate more energy to the things that matter—whether that’s completing a meaningful project, or earning a degree that will propel your career forward.

The Case for Interrupting Sitting
But what if you’re the kind of person who’s allergic to exercise? (No judgment—we’ve all been there!) Luckily, the concept of interrupted sitting offers a simple, sweat-free alternative that anyone can incorporate into their day.
Today’s study highlighted how short movement breaks can improve attention, but this isn’t just about staying awake in class. Other research suggests that these mini-movement sessions can have profound health benefits—potentially rivaling formal exercise in some areas.
In one study, 18 overweight men were asked to either sit for 8.5 hours straight or take periodic movement breaks. Here’s what those breaks looked like:
- A single 30-minute walk,
- A three-minute walking break every 45 minutes, adding up to 30 minutes total,
- Or three minutes of squatting exercises every 45 minutes.
The results? Not only did all the movement breaks improve blood sugar levels (no surprise there), but the shorter, more frequent walking and squatting breaks were even more effective at lowering glucose than the single long walk.
According to the researchers, frequent muscle activation during those short bursts of movement is likely what made the difference. In other words, keeping your muscles engaged throughout the day can be just as important as fitting in one long workout.

It’s Not Just About Being Active, But About Not Being Sedentary
This research highlights an important takeaway: healthy movement isn’t just about hitting the gym. It’s about avoiding long periods of inactivity. Regularly getting up and moving, even in small doses, can have a lasting impact on your health—and your ability to stay awake during that 80-minute lecture.
So, the next time you find yourself zoning out during a class or a work meeting, take a page from the Ohio State professors’ book: get up, stretch, walk around, and give your body (and mind) the break it needs. You might be surprised at how much more engaged you’ll feel!
In the end, movement isn’t just about burning calories or building muscle. It’s about staying alert, connected, and refreshed, whether you’re tackling a long lecture or a busy workday. So, keep moving—it’s your secret weapon against falling asleep at the wheel of life!
Need some help staying accountable to moving your body? Schedule a No Sweat Intro today to learn how our habits based nutrition coaching can help you! It’s not just nutrition – it’s LIFE.
