How to stretch, move and play your way to better focus

Feeling distracted, drained or stuck at your desk (or school desk)? It might be time for a brain break. And no, it’s not a luxury — it’s a science-backed strategy to help you recharge, reset and get more done. Just ask the educators at the Good Work Foundation (GWF), who are seeing big benefits in classrooms across rural South Africa.

Short bursts of movement and play (think stretching, dancing, deep breathing, or even a round of Simon Says) are helping learners focus, retain more information, and enjoy the learning process. It’s part of GWF’s approach to reimagining education through their Open Learning Academy, which supports over 29 public primary schools in Mpumalanga and the Free State with free supplementary learning.

“Brain breaks are intentional pauses in learning to enable learners to reset physically and mentally,” says Crispen Bvumbghe, teacher support manager at GWF. “Most people struggle to concentrate for more than 20 minutes. For kids, it’s even less. If they don’t get a chance to move, they zone out and you’ve lost them.”

Instead of forcing children to sit still for long periods, facilitators at GWF encourage short, active pauses during lessons. Not only does this improve memory and creativity, but it also helps manage classroom behaviour: fidgety kids become focused kids when they’re allowed to move.

And this isn’t just for schoolchildren. The same principles apply to students, office workers, and anyone else glued to a screen or a chair for hours on end. A few minutes away from your desk; stretching, walking, or doing something playful; can reboot your brain and boost your productivity.

“We need to move away from the idea that sitting still equals learning,” says Kate Groch, GWF’s CEO and a former teacher. “Learning has become passive. Brain breaks invite your whole self, physical and mental, into the process. Even though we call them ‘brain’ breaks, they’re body breaks, too.”

Groch believes incorporating movement, fun, and novelty into lessons helps shift perceptions around learning. “Kids want to move. It energises them, keeps them focused, and makes learning enjoyable. Plus, it teaches them a crucial life skill: how to pause, regroup, and return to a task without abandoning it.”

Brad Keller, CEO of Keller Education (GWF’s training partner), puts it plainly: “When your bum is numb, your brain is dumb.” He says the human brain isn’t wired to sit still all day and neuroscience agrees. Movement increases blood flow and oxygen to the brain, which in turn fires up learning and memory.

“Children can only focus for as many minutes as their age,” says Keller. “So a 10-year-old needs a ‘state change’ after 10 minutes. That could mean laughing, dancing, or just switching things up. Brains learn best when bodies move and that’s not just an opinion, it’s science.”

He adds that educators must evolve to meet the needs of Gen Alpha: today’s digital-first learners. “We need to shift from school-centred systems to human-centred classrooms, where every learner is seen, heard and actively engaged.”

So, whether you’re in a boardroom or a Grade 4 classroom, remember: your brain works better when your body gets a chance to move.

Step away, shake it out, and come back brighter.