We all know that it’s good to move. That it’s not good for us to remain chained to our desks at work. But how easy do we find it to move during the working day?
It’s Mental Health Awareness Week 13 to 19 May and this year’s theme is “Movement: Moving more for our mental health”.
We are aerobic creatures. We’re designed to move. Millennia ago, our survival depended on it, when our ancestors had to run after and capture their prey for food, or evade the chase of the ferocious beasts that preyed upon themselves. Although we live incredibly different lives to our cave-dwelling predecessors, our physiology and make up is exactly the same. So while we don’t find ourselves needing to sprint after our next meal, or run away from long-toothed attackers, our body still needs to keep moving and exercise for it to function in the way that nature intended and in the way that it is designed and built for.
Quite simply, moving is good for us and our mental health. When we move, the brain releases endorphins such as serotonin, which makes us feel better. Physically, it strengthens the heart and muscle, pumps the blood around the body, taking much needed oxygen and nutrients to the cells where it’s needed for optimum health. It boosts circulation and the lymphatic system, so that our cellular waste is picked up and moved along so that toxins can be removed from the body. That’s why when you feel sluggish, it’s good to move. Moving helps every body system work more efficiently, including our immune system. Our bodies need 150-minutes of physical activity every week.
In a working day of back to back Teams calls, deadlines to meet, emails to answer, it can often feel like it’s hard to step away from our desks. Even though we know it’s not healthy, and it’s better to step away for a few moments, it can sometimes feel like it’s hard to do. We know what we “should” be doing for our health, but there’s always just one more thing to get to, then another, then another and before you know it, you’ve been at your desk for hours.
So how about for Mental Health Awareness Week, we commit to FIVE simple healthy wellbeing habits for each working day this week and see how that makes us feel when we move more.
5 simple practices for wellbeing at work
1. Breathe If there is one technique to learn that will change your mental, emotional and physical wellbeing, it’s learning some breathing practices.
Slowing down the breath will slow down the nervous system when you find yourself in freeze, fight or flight mode and bring some peace and calm.
Breathe in slowly for a count of three. Hold the breath for a count of three. Then slowly exhale for a count of six. Repeat this three times, or as many times as you need. Practise this three times during your work day, in the morning, middle and end of the day.
2. Move every 45 minutes
As aerobic creatures, we need to move to function at optimum levels. The average human being is only able to concentrate on a task for 15-20 minutes, before their concentration starts declining.
Therefore, to increase productivity, it’s good to take a five-minute break and step away from your desk every 45 minutes. Try to schedule a short break into every working hour, so you start to do it without even thinking.
Be sure to get up and move away from your screen. Go and speak to a colleague if in the office, fetch a glass of water, take a comfort break… Anything that gives a reason to move away from your work-station so you can come back energised and ready to re-focus.
3. Pause for lunch
This week, promise yourself you’ll take a proper lunch break and commit to doing something for yourself every day that has nothing to do with work. Take your full time allocation, get up and leave the building and go for a proper walk.
If you are lucky enough to be close to a park, or the countryside, get out in nature and enjoy the greenery and wildlife. If in an urban area, explore the neighbourhood and go out looking for things you didn’t know existed. Block out an hour for lunch every day in your diary and set an example to others by avoiding organising meetings between 1pm and 2pm (unless exceptionally urgent).
4. Water yourself Keeping hydrated is a really good reason to get up and fetch a glass of water or make a cup of tea. The Eatwell Guide recommends that people should aim to drink 6 to 8 cups or glasses of fluid a day. Stepping away from your desk to get a drink is also good way to catch up with colleagues, socialise and take advantage of the “water-cooler” moments in the office.
Drinking enough water will also help your energy levels and brain function, improving focus. It may help prevent headaches and can curb cravings to reach for sugary snacks that can lead to a sugar spike and crash.
5. Give thanks and practice gratitude
At the end of the day, take some time out for a little reflection and gratitude practice. As you look back on the highs and possible lows of the day, make a note of your wins and successes. Acknowledge your achievements, no matter how small, and focus on the positive. Jot down one or two things every day this week that you are grateful for in your job and work life. It might be having great colleagues, a great workspace, work that you love or even the fact that IT worked, or having the budget to fulfil your ideas. Expressing gratitude has been scientifically shown to increase happiness and direct the mindset to a more positive outlook on life. 🙏🏻
So give these five simple steps towards mental wellbeing in the workplace a go and see how easy they are to make a part of your daily routine. Start with a week, and before you know it, you’re practising healthy habits without even thinking about it and finding more ways to put your wellbeing first. Notice the difference it makes about how it makes you think and feel.
Email me on how you get on or to chat about your wellbeing at work.