5 Sensory Break Activities to Get Moving
Taking sensory and movement breaks throughout the day can significantly enhance focus, improve coordination, and promote emotional well-being. These activities engage various senses and muscle groups, helping reset the body and mind, and improving overall learning and performance. Here are five fun and effective activities to try during a movement/sensory break. For a comprehensive list of 20 sensory break activities download our freebie!
1. Star Jumps (also known as Jumping Stars)
How to do it:
Squat with feet together and arms by your sides.
Jump up, spreading your legs wide and raising your arms overhead to form a star shape.
Land softly and return to the starting position.
Repeat 8-10 times.
Why it works:
Star jumps are a great cardiovascular exercise that stimulates the entire body. This activity increases blood flow, improves coordination, and promotes sensory input by engaging both the proprioceptive (body awareness) and vestibular (balance and movement) systems. It’s perfect for boosting energy and resetting attention.
2. Wall Pushups or Wall Pushes
How to do it:
Stand a few feet away from a wall and place your hands flat on the wall at shoulder height.
Slowly bend your elbows to bring your chest toward the wall, then push back to the starting position.
For an easier modification, step further back. For more challenge, get closer to the wall.
Perform 8-12 repetitions.
Why it works:
Wall pushups are a low-impact alternative to traditional pushups, but still effectively engage the upper body, arms, and core. This exercise provides proprioceptive feedback that helps with body awareness and strengthens muscles that assist with posture, coordination, and balance. The tactile input from the hands on the wall also provides sensory stimulation, which can be calming or invigorating.
3. Animal Walks
How to do it:
Choose an animal and imitate its movement for 30 seconds to 1 minute (you can alternate between animals or do each for 30 seconds).
Examples:Bear Crawl: Walk on hands and feet, keeping your body low to the ground.
Crab Walk: Sit with your feet flat and your hands behind you, then lift your hips and walk backward or forward.
Frog Jumps: Squat down and then jump forward with both feet together like a frog.
Elephant Walk: Bend at the waist and walk with large steps, swinging your arms like an elephant trunk.
Why it works:
Animal walks engage the whole body and provide excellent sensory stimulation. These movements activate large muscle groups, enhance body awareness, and improve motor planning and coordination. Additionally, animal walks are a fun way to encourage creativity and imagination, which helps reduce stress and mental fatigue.
4. Jumping Jacks
How to do it:
Stand with your feet together and arms at your sides.
Jump while spreading your legs out wide and raising your arms overhead, then return to the starting position.
Repeat 15-20 times.
Why it works:
Jumping jacks are a classic full-body exercise that boosts heart rate, improves coordination, and helps with muscle endurance. This activity stimulates both the vestibular and proprioceptive systems, offering deep sensory input and helping to release pent-up energy. This is a great activity for improving focus and clearing mental fog.
5. Balance on Each Foot
How to do it:
Stand with feet hip-width apart.
Lift one foot off the ground, holding the position for 10-20 seconds.
Repeat with the other foot.
For a challenge, close your eyes or try balancing while lightly touching a wall for support.
Increase the duration or difficulty as balance improves.
Why it works:
Balancing on one foot is a powerful activity for enhancing proprioception, which improves body awareness, coordination, and motor control. This exercise also activates the core muscles and stabilizers in the legs and ankles, helping to improve posture and prevent falls. Practicing balance helps develop concentration and calmness, which is especially beneficial during sensory breaks for those who experience anxiety or hyperactivity.
Why Sensory and Movement Breaks Matter:
Enhance Focus: Physical activity helps release endorphins, which improve mood and cognitive function, making it easier to focus once back to work or study.
Increase Coordination: Movement activities stimulate neural pathways, improving fine and gross motor skills over time.
Regulate Sensory Input: These activities are particularly helpful for individuals who may be sensitive to sensory overload. They can provide just the right amount of sensory input to keep the nervous system balanced.
Improve Emotional Well-Being: Short bursts of physical activity are a great way to release pent-up stress and frustration, helping to maintain emotional balance.
These activities can be adapted for all ages and abilities, whether at school, at home, or in the office. Incorporating regular sensory and movement breaks can support physical and mental health and make the day more enjoyable and productive.
