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Five Ways to Move for Mental Health at Work
Written by Bryony Rathmell, Workplace Wellbeing and Training Lead
Mental Health Awareness Week (13-19 May 2024) is an opportunity for all of us to tackle the stigma and support ourselves and others with our mental health. This year’s theme is ‘Movement: Moving more for our mental health’.
Studies show that there is a 20-30% lower risk of depression for adults who exercise daily.
The more physical movement we take part in, the greater positive impact this has on our mental health. This movement doesn’t just have to be physical movement either. There are ways we can use movement to also move our emotions and behaviours when we feel overwhelmed.
For those of us who have busy work-life balances, finding time to get more movement into our work day can be challenging, that’s why I’ve provided five quick and easy ways you can do this. The best part is you don’t have to run a marathon, go to the gym, or even hike up a mountain to take part!
Five Ways to Move for Mental Health at Work
1. Take a walking meeting
Fancy a change of scenery? A breath of fresh air? Why not talk all things work on a walking meeting to get you away from your desk. You don’t always need your computer and with smart phones you could make any notes on your phone. Walking side by side or talking over the phone can make conversations with employees more open and honest.
2. Desk Movements
Have a go at some stretches at your desk to ease tension in your muscles and help you refocus.
- Neck stretch – Try tilting your head to one side. Use your hand to pull your head further to the side. Hold for 15 to 30 seconds and then repeat on the other side.
- Torso stretch – Place one arm on the back of your chair. Face your feet forward and keep them firmly on the ground. Twist your upper body to the direction of your arm on the back of the chair. Hold for 15 to 30 seconds and then repeat on the other side.
- Arm stretch – Place your hands together with your palms facing out above your head. Push your arms up, reaching to the sky. Hold for 15 to 30 seconds.
- Knee stretch – While sitting down, lift your leg up and see how close to your chest you can get it. Hold for 15 seconds and then repeat on the other side.
- Leg stretch – Sitting on the edge of your seat, see if you can touch your toes! Hold for 10 seconds.
3. Have a movement break
Just 10 minutes of brisk walking on your lunch can increase your mental alertness, energy and improve your mood.
4. Mini-movements
Start a meeting with a mini-movement, or take a break midway through. Here’s one you can try: Use your index finger to trace around your other hand. As you trace up a finger, breathe in. As you trace down a finger, breathe out.
5. Movement for your mind
Mindfulness
Mindfulness can be a great strategy to move our mindset when we are feeing overwhelmed. Try a grounding exercise to calm your thoughts. Take note of: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
Divide up your day
Split your day up into different tasks when the pace of work may be moving too fast. Too difficult to divide your day up? Split one task into more manageable parts.
Self-reflection
Take time on your own to reflect on your day. This can help you find the calm in the storm and re-energise for the next day.
Move your mindset
Learn to shift your mindset from negative to positive to thinking. Rather than focusing on
the negatives, celebrate the positives and wins. No matter how small they are! Before jumping to conclusions, look at the bigger picture.
Why not try these as a team, use these activities as a plan for the week, or encourage everyone to take 10 minutes of their day to try a new movement.
Make sure to tag us in any of your movement activities @MindinBradford
For support with your workplace wellbeing strategy find out more on our training webpage.
Posted on: 9th May 2024
