The MHFA England highlight that  56% of adults said that exercising regularly helped them to manage stress and burnout in the workplace.  As we know, burnout that employees describe burnout as leaving them no longer being up to the task of their daily work, generally disinterested in their work resulting in a reduced level of productivity.

So how can we ensure that we look after our own mental health by moving more.

What are the benefits to moving more?

You don’t have to run a marathon or even go to the gym 5 times a week to start moving more, any little bit of exercise no matter how small, as long as it gets your heart beating more will benefit you in the long term.

The main goal of moving more is to be more active than you are now and to do something that you enjoy.

The main benefits of moving more are it increases your heart rate and makes your heart stronger, exercise boosts our self esteem and confidence, increases our motivation and our focus, it helps to reduce tension, anxiety, stress and mental fatigue.

Did you know?

The NHS say that regular exercise can reduce the risk of developing heart disease, stroke, type 2 diabetes, dementia, arthritis and musculoskeletal conditions as well as helping with respiratory diseases such as asthma.

So how do I move more and incorporate this into my working day.

The power of walking

Walking is a simple way to moving more, be this parking further away in the car park at the supermarket to even walking the children to school rather than driving. As we are coming into the summer months it is easier to get outside and go for a walk on your lunch break, plug in your earphones with your favourite podcast or playlist and enjoy the outside, alternatively find a co-worker that wants to do the same.

Immerse yourself into nature and all that it brings, being in the natural environment helps to improve mental and emotional wellbeing by reducing our stress levels, being at one with nature helps to reduce the levels of cortisol helping you to feel more relaxed and calm.

Yoga and Mindfulness

Yoga is the practice that combines physical postures, meditation and breathing exercises to promote a holistic sense of wellbeing. Regular yoga practice can help to reduce stress and anxiety, take a look at chair yoga and see how you could incorporate this into your daily movement routine you don’t have to be in an exercise studio you can do your very own yoga from the comfort of your home.

Team Sports

Team sports can boost our mental health in many ways Vitality show that a poll of adults showed that only 1 in 4 of us continues to play a team sport as an adult. Team sports can help to improve not only your physical fitness but also our mental fitness and emotional health too.

Being a part of a team also boosts your motivation, makes you happier, improves feelings of social-connectedness and peer-bonding – which all help to reduce stress, anxiety and depression.

Moving more in real life

As part of this week’s blog we spoke to James Burridge, Trainee HR Consultant at Wellington HR for his top tips when it comes to moving and being active whilst at work and at home, he has said:

“I wouldn’t consider myself someone who has any ongoing mental health concerns; however, at times I can become overwhelmed with work or things happening in my personal life, I receive too many text messages, or I feel I have brain fog. On these occasions, I find moving really helps.

After a long day of work, I find going for a run, walk or cycle is helpful; it clears or resets my head. While out, I try not to take my phone with me, so I can completely disconnect and just enjoy the environment around me. Working from home means I don’t have a clear separation between work and home, so the act of moving, creates a barrier.

During the day I schedule two 10-minute breaks away from the screen. I get up and move, whether that is to look out of a window or to get some fresh air. Again, these breaks stop me from being too overwhelmed with the day. I am also fortunate enough to have a rising desk, so if I have been sitting for too long, I can get up – this keeps things fresh but helps with my wellbeing”.

So why not make it your new goal to get moving more, use it as an excuse to catch up with friends, go for a walk with your partner or loved ones and leave the stresses of the day behind you, you maybe surprised at how good you really do feel.

Thank you…

Huge thanks to View HR’s Director, Gemma Murphy for sharing her insights into moving more for mental health in the theme of this year’s Mental Health Awareness week.