Mind in Motion: Enhancing Mental Health Through Movement at Work

Author : CPHR Alberta 

In accordance with data from the Canadian Mental Health Association, it is reported that approximately 21.3 percent of adult Canadians will experience a mental disorder at some point in their lives. ¹ The mental well-being of individuals directly correlates with their emotional health. Hence, to commemorate Mental Health Week, we aim to emphasize the significance of physical activity in relation to mental health and provide practical tips for incorporating more movement into your daily work routine.

Benefits

Physical activity offers a multitude of benefits, yet it is often the first thing to be neglected when life gets hectic. However, when deadlines approach or big projects are completed, prioritizing physical activity becomes crucial. Engaging in regular exercise can reduce levels of depression, stress, and anxiety, as well as decrease trauma while boosting happiness, self-esteem, and resilience, as noted by the Canadian Mental Health Association ² . Exercise also enhances brain function by promoting increased blood flow throughout the body and brain. Embracing a more active lifestyle can also improve sleep quality; individuals struggling with anxiety and stress often experience sleep disturbances, and incorporating movement can help your body attain the rest it requires. ³

Work from Home Movement Ideas

• Enhance your work setup by investing in a standing desk to boost time spent on your feet during the day.
• Incorporate a stretching routine at key intervals, like in the morning, after lunch, and at the end of your workday, to maintain accessibility to your computer all day long.
• Take brief breaks for a brisk walk around your block or a quick staircase session in your building or at home.
• Consider joining a workout class during your lunch break or find a routine that works for you if you can't take an extended break.
• If you use a standing desk, consider adding a walk pad beneath it to help you clock in additional steps throughout your day.

In Office Movement Ideas

• In order to increase your daily steps, consider parking farther away from your office building.
• If you take public transportation, try getting off a few stops early and walking the rest of the way.
• Instead of riding the elevator directly to your floor, challenge yourself by exiting a few floors early and taking the stairs.
• Utilize your lunch break to go for a walk outside to aid digestion and refresh your eyes for the remainder of the workday.
• To avoid sitting for prolonged periods, set a reminder to stand up and move around every hour or two, whether it's walking around the office, exploring different corridors, or climbing stairs.

Create a Community

Let's engage in discussions with your coworkers about integrating more movement into the workday. Consider initiating a group chat to inspire each other, or perhaps organize monthly challenges to boost team morale! Involving others can enhance motivation, ensure your commitment, and foster accountability.

Microbreaks

Be sure to set aside specific time to take a break from your computer screen, if feasible. Give your eyes a rest, stretch your body, or take a brief stroll around your workspace or home. Consider adopting the Pomodoro technique, where you engage in 25 minutes of uninterrupted work followed by a 5-minute break. There are numerous online timers available or you can customize your own!

Employers and Management Role

Encourage movement during the work day.

• Employees may experience fear around taking microbreaks or leaving their desks for a quick walk.
• Open the conversation around workday movement, make suggestions you and your company would be okay with employees partaking in, and if you want, schedule it into your staff's calendars to encourage them!

Highlight your company's EAP

• Educate staff on ways they can use their EAP to enhance their movement routine

Create company movement challenges

• Create a community within your company by creating fun challenges for employees to partake in, this will facilitate an environment of positivity, change and progress towards a more active workday.

Implement Walking Meetings

• Moving your body can stimulate creativity and enhance problem solving skills ⁴

Encourage flexible working

• Allow employees to take longer lunch breaks or flexible start and end times to allow them the space to attend workout classes throughout the day. This will also boost their exposure to sunlight (if they opt to workout outdoors) thus improving mood.

Invest in standing desks

• Replace the office desks with standing desks to allow employees more time on their feet throughout the day.

Movement doesn't have to be an hour or more of intense exercise. Start thinking about ways you can weave physical activity into your workday and experience the positive effects on your mental well-being!

Resources:

¹   “Mental Illness in Canada.” CMHA Alberta Division, 8 Mar. 2023, alberta.cmha.ca/mental-illness-in-canada/. 

²  LaRocque, Abby. “How Physical Activity Improves Mental Health.” Canadian Mental Health Association / CMHA Calgary, 6 Oct. 2021, cmha.calgary.ab.ca/blog/how-physical-activity-improves-mental-health-2/. 

³  Association, Alberta Kinesiology. “Mental Health Benefits of Movement: AKA.” Alberta Kinesiology Association-1, www.albertakinesiology.ca/en/page-news-1/mental-health-benefits-of-movement. Accessed 7 May 2024. 

⁴  Oppezzo, Marily, and Daniel L Schwartz. Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking , American Psychological Association , 2014, www.apa.org/pubs/journals/releases/xlm-a0036577.pdf.