The less you move, the more you lose

In today’s sedentary work environment, incorporating physical activity into our daily routines is crucial for our overall well-being. Being active is not only important for our physical health but also plays a significant role in supporting our mental health. However, many of us struggle to get enough exercise. That’s why we want to emphasise their “Movement: Moving more for our mental health” theme during this Mental Health Awareness Month. Whether you’re an individual looking to stay active or a business aiming to promote a healthier workplace, we’ve covered some tips for everyone. 

For any individual

1. Micro-breaks: Encourage short bursts of movement throughout the day. Stand up and stretch for a minute every hour, do some desk stretches, or take a quick walk around the office. These micro-breaks can help combat the negative effects of prolonged sitting.
2. Walking Meetings: Ditch the conference room and hold walking meetings instead. Not only does this get everyone moving, but it can also spark creativity and fresh perspectives. Take advantage of nearby parks or outdoor spaces for a refreshing change of scenery.
3. Active Commutes: Consider biking, walking, or taking public transportation to work. This adds exercise to your daily routine and reduces stress from traffic. If distance or other factors make this challenging, try parking farther away from the office or getting off public transportation a few stops earlier to incorporate some walking into your commute.
4. Tech Breaks: Instead of mindlessly scrolling through your phone during breaks, take a walk or do some quick exercises like jumping jacks or squats. It’s a great way to recharge your mind and body.
5. Fitness Challenges & Groups: Organise friendly team challenges like step trackers or walking groups during lunch breaks. This promotes physical activity and fosters a sense of camaraderie and healthy competition among colleagues.

For businesses

1. Standing Desks: Invest in standing desks for employees, allowing them to alternate between sitting and standing throughout the day. This helps reduce sedentary behaviour and encourages better posture and circulation.
2. On-Site Fitness Classes: Offer subsidised or free yoga, Pilates, or high-intensity interval training (HIIT) classes before or after work. Partner with local fitness studios or hire instructors to conduct these classes on-site. This not only promotes physical activity but also provides an opportunity for employees to socialise and de-stress.
3. Wellness Programs: Partner with gyms or fitness apps to offer employees discounted memberships or corporate challenges. This can incentivise individuals to engage in regular exercise and provide access to a variety of fitness resources.
4. Movement Breaks: Schedule short “movement breaks” throughout the workday. During these breaks, everyone takes a few minutes to do light stretches or walk around the office. This helps break up long periods of sitting and boosts energy levels.
5. Walking Meetings Zones: Designate specific areas in the office for walking meetings, equipped with whiteboards or mobile projectors for presentations. This allows employees to combine physical activity with productive discussions.
6. Flexible Work Arrangements: Consider offering flexible hours or remote work options to allow employees time for exercise routines outside of work. This flexibility can empower individuals to prioritise their well-being and improve their work-life balance.

Embrace the Great Outdoors

1. Parkrun Partnerships: Sponsor or organise a Parkrun event in your local area. Parkrun is a free, weekly 5km timed run encouraging people of all fitness levels to participate. Offer branded t-shirts or discounts on products/services to participants, promoting your company while supporting a healthy and active community.
2. National Trails Challenges: Set team challenges to complete sections of a National Trail together. These long-distance walking routes showcase the UK’s beautiful landscapes and allow employees to bond, promote camaraderie, and explore nature.
3. Active Lunch Breaks: Organise group activities like boot camps, yoga in the park, or guided walks during lunch breaks. Partner with local fitness instructors to provide engaging and energizing sessions. This promotes physical activity and encourages employees to take a mental break and recharge for the rest of the day.

Get Active with a Twist

1. Charity Pub Quizzes with Movement: Organise pub quizzes with physical activity challenges between rounds. Incorporate fun exercises or mini-games that require movement, encouraging teamwork and a bit of friendly competition.
2. Cycle to Work Schemes: Promote government-backed “Cycle to Work” schemes that offer tax savings on bicycles and accessories. Encourage employees to adopt a healthy and eco-friendly commute by cycling. Provide resources and support to help them get started, such as bike maintenance workshops or cycling safety sessions.
3. Walk & Talk Fridays: Dedicate every Friday to walking meetings. Explore nearby walking paths or historical sites while discussing business matters. This unique approach combines physical activity, fresh air, and productive discussions, fostering creativity and a positive work environment.

Tech-Savvy Solutions

1. Step Challenges with Local Rewards: Utilise step-tracking apps with challenges specific to your area. Create team or individual challenges and award points for reaching step goals. Partner with local cafes, restaurants, or attractions to offer discounts or rewards that can be redeemed using the accumulated points, encouraging employees to explore their surroundings while staying active.
2. AR Walking Tours: Develop an Augmented Reality (AR) walking tour app showcasing local landmarks with historical information and fun facts. Encourage your team to pick and explore a city while exercising.

Community Engagement

1. Volunteer for Active Events: Volunteer as a company for local charity events like Race for Life or Tough Mudder. Participating in these active events promotes team spirit and gives back to the community. It’s a great way to support a cause while staying active and building strong relationships within the company.
2. Organise Charity Sports Tournaments: Organise in-house or inter-company sports tournaments. Encourage employees to participate and donate the proceeds to a chosen charity. This promotes teamwork, friendly competition, and a sense of community while supporting a good cause.

Let’s prioritise our mental health by embracing movement during this Mental Health Awareness Month. Let’s find moments for exercise in our daily routines, whether big or small and recognise its profound impact on our overall well-being.