If you work a desk job, you’ve probably heard that you should get up and move around every so often. Taking breaks provides many health benefits, which leads to an overall more productive day. But, is there a difference between a short, 5-minute break to head to the restroom and a longer, 30-minute one to grab lunch and relax?

Regular breaks throughout the day help keep you focused and energized. Despite federal law not requiring employers to give breaks or lunch breaks, it's mandatory in some states, but not many. Only 20 states and 2 U.S. territories have meal break requirements for adults, according to the United States Department of Labor, and only 9 states require non-meal breaks for adults. The infographic below shows a U.S. map, highlighting the states that require mandatory breaks.

Read: Coffee Break, Lunch Break, 'Better Break': The Best Time To Take A Break From Work And Do Something You Enjoy​

Taking a break allows your brain to rejuvenate and focus on the tasks you need to complete. One suggested break strategy is The Pomodoro Technique. It’s a time management method that suggests you work for 25 minutes and take a break for 5. After four sets, you take a break for 15 to 30 minutes. It’s touted to eliminate burnout, manage distractions, and create a better work/life balance.

As for what you want to do on your break, that’s up to you. Some suggestions are to stretch, walk, grab a healthy lunch, read, listen to music, or chat with friends. For more tips about how to get the most out of your work break, check out the infographic below.

Could breaks (real breaks) mean less wasted time at work?

Infographic by Quill

See also: Give Your Back a Break: Maybe Standing At Work Isn't As Great As Everyone Thinks

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