Feeling of burnout at work? Here's how 'moderate' exercise can help, according to study

The reason behind this, the study suggested, lies in the restorative effect of exercise.

In today’s increasingly demanding work environment, many employees are facing burnout, characterised by emotional exhaustion and a sense of detachment from their jobs. However, new research published in the Journal of Occupational and Environmental Medicine suggests that moderate exercise could be a crucial factor in mitigating the effects of job burnout.

The study, which surveyed over 500 employees, focused on their exercise habits and how these influenced their levels of emotional well-being and job satisfaction. The findings were clear: those who engaged in regular, moderate physical activity reported significantly lower levels of burnout and emotional exhaustion. They also experienced a greater sense of personal achievement at work, compared to those who exercised very little or not at all.

Michele Wolf Marenus, PhD, a research scientist at Personify Health and one of the study’s authors, explained that moderate exercisedoes not require extreme physical exertion. “It’s about finding a balance,” she said, recommending activities such as strength training, dancing, or hiking for at least 30 minutes a day, five days a week. According to the study, incorporating a mix of vigorous and moderate activities was also beneficial, but the key was maintaining consistency.

Interestingly, the research indicated that more intense forms of exercise did not necessarily offer better results. In fact, moderate activity appeared to provide the greatest benefits, with participants who exercised at this level reporting the lowest levels of emotional exhaustion and the highest levels of job satisfaction. Those who exercised either too little or too intensely did not see the same improvements.

The reason behind this, the study suggested, lies in the restorative effect of exercise. Moderate physical activity allows employees to take a break from the pressures of work, recharging both mentally and physically. Exercise is known to boost cardiovascular health, improve mood, and help regulate emotions, all of which are essential for managing stress in the workplace.

For those feeling overwhelmed by work demands, the study’s findings offer a practical solution. A brisk walk, a short hike, or even dancing to music may provide the mental refresh needed to alleviate burnout and improve overall well-being.