A Yale University PhD graduate, Dr. Thomas “Tom” Brutnell is a scientist with over 25 years of experience in plant molecular biology, genetics, and genomics. He currently serves as a vice president at Gateway Biotechnology, a drug development company in St. Louis, Missouri. He also serves as a visiting scientist at the Chinese Academy of Agricultural Sciences in Beijing, China. In his free time, Thomas Brutnell is an avid walker and occasional runner.
Given the extensive amount of time many of us now spend behind a computer screen, it is important to incorporate some daily standing, stretching and walking breaks into the daily work schedule. This is particularly relevant to those of us who now work from home and spend even less time walking to and from our cars into the office in the morning or routinely skip heading out to lunch for a break. Incorporating a short 10 to 15 min walk between a morning and afternoon meeting is a great way to rest your eyes, wrists and fingers from the screen and keyboard. It is also important to be intentional in standing at least every hour. Just one or two minutes of standing and walking around the living room every hour can actually benefit your metabolism and provided a break for your eyes.
In addition to taking short breaks during the day, incorporating 20 min or more of strenuous exercise two or three times a week is not only good for the body but good for the mind. A 20 min run through the woods or even on a treadmill will do more to help relieve stress if you don’t think about work and instead focus on your breathing, your posture or on the rhythm of your pace. The time spent on these activities will more than make up in productivity (and longevity!) for time lost behind the screen.