We’ve all been there with the overwhelming feeling of physical and mental exhaustion at work. Whether it crashes all at once or creeps in over days, you definitely know when you’ve reached a state of burnout on the job. You’ll feel more detached, depleted, and perhaps even irritable or anxious. You might be repeatedly pondering questions like: how will you get it all done, tick off the to-dos on the list, and make those fast-approaching deadlines?
Several factors can contribute to work burnout, including a heavy workload and long hours, a poor work-life balance, extended work-related stress, and job-related conflict. Researchers explored whether exercise can lower the risk of work burnout. They discuss how burnout is a growing public health concern that has a serious global health and economic burden. How much exercise does it take to combat those risks? According to this research, more gym reps could mean less job stress.
The study
In a study published in The Journal of Affective Disorders, researchers conducted a survey of 7,973 employees or office workers between 2020 and 2022. Participants used a questionnaire to report their physical activity levels over the course of one week. They also had workplace health assessments. The researchers defined burnout as “total scores on the self-reported Oldenburg Burnout Inventory that exceeded the mean plus one standard deviation”.
The results
The researchers concluded the following:
- Physical activity might be associated with lower levels of burnout.
- Higher total levels of physical activity are associated with a lower prevalence of burnout among Korean employees. This was the case for both men and women.
- Combining at least 25 minutes of moderate-to-vigorous exercise and 30-60 minutes of light daily activity had the biggest impact on lowering the risk of work burnout.
- Those who only completed the 25 minutes of moderate-to-vigorous exercise still experienced a lower risk of burnout.
The takeaway
The takeaway here is that just 25 minutes of heart-rate-increasing exercise a day can make a significant difference. Getting your muscles moving can definitely lower the likelihood of experiencing that dreaded feeling of physical and mental overwhelm. If you add 30-60 minutes of light daily activity, you could drop that risk even more.
This study isn’t surprising to me, given all of the research on the benefits of exercise for mood and mental health. It also aligns with previous research showing that moderate exercise can reduce job burnout.
