Ashima Sharda Mahindra • 26 Sep 2024
Feeling Burned Out at Work? Here's How Moderate-Intensity Exercise Might Help
At least five days of 30 minutes of moderate physical activity like running can help you get over work-related burnout
Burnout is a common side effect of overworking or job stress. However, according to a recent study, exercise can help make you feel better, but it should neither be too much or too little. According to the research, published in the Journal of Occupational and Environmental Medicine – moderate workouts can help you find a balance.
The study, which examined the work life and exercise habits of more than 500 employees, assessed if physical activity affected emotional exhaustion and job satisfaction. According to researchers, it did.
How does working out help reduce burnout?
According to experts, burnout is a state of mental, physical, and emotional exhaustion that occurs when you get overwhelmed and are unable to meet constant demands, mostly at work. It can be caused by chronic stress. Most often, burnout leads to reduced productivity, low energy levels, negative feelings, helplessness, hopelessness, severe headaches, muscle or joint pain, gastrointestinal problems, and frequent illness.
And so, to ward off these effects, researchers said you must exercise moderately. Interestingly, high-intensity activity does not reduce burnout more than lower levels of exercise. “The general correlation between exercise and job burnout aligns with existing research on the subject,” said study author Dr. Michele Wolf Marenus, a research scientist at Personify Health and adjunct faculty member at George Mason University.
However, she also said the study “adds nuance with regard to the intensity of physical activity, showing the impact of moderate levels on burnout.”
Which moderate exercises help reduce job burnout?
According to Marenus’ research, – which included 520 full-time employees to fill out surveys about their job-related stresses and physical activity habits, what works is:
- Three or more days of at least 20 minutes of vigorous physical activity like running
- Five or more days of a minimum of 30 minutes of moderate physical activity like strength training, dancing, or hiking
- Five or more days doing a combination of the two
- Emotional exhaustion
- Personal accomplishment
- Depersonalization
How does moderate exercise help?
Exercising regularly helps cut down on burnout as it helps to spend more time away from stressful work and gives you an opportunity to recover from work-related issues. According to experts, recovery includes rest and much better levels of cardiovascular health, mood, emotional regulation, and memory – all of which are important for balanced mental and physical health.
Also, those who are regularly involved in moderate physical activity have higher confidence and more of a sense of control, either because of the physical activity or reinforced by it, and therefore experience fewer instances of burnout.
Other forms of exercise that can relieve burnout
Experts say you must carefully plan your weekly routine to incorporate exercises along with your work schedule in such a way that your body does not get fatigued. You can also include:
- Brisk walk
- Biking
- Yoga
- Light swimming
- Pickleball
- Stairs climbing
- Spot jogging
- Aerobics and Zumba
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