The Link Between Exercise And Burnout
Burnout is becoming an increasingly prevalent issue, especially in high-pressure work environments. It is often characterized by three key symptoms: emotional exhaustion, depersonalization (feeling detached from work and colleagues), and reduced personal accomplishment.
As people seek solutions to mitigate the effects of burnout, one promising intervention stands out: physical activity. But how exactly does exercise influence burnout, and can it serve as an effective tool to combat exhaustion? We thought that a systematic review could be a good way to address this topic, but we wanted to find one that had made a significant impact since its publication. We came across a study published in the Journal of Occupational Health that sheds some light on this important connection.
What the Research Says: Exercise and Burnout
This comprehensive study analyzed ten previous studies to examine the relationship between physical activity and burnout. The research included four longitudinal studies and six intervention-based studies, providing a well-rounded perspective on the effects of exercise on workplace exhaustion.
Key Findings:
Longitudinal Studies: the review found moderately strong evidence that regular physical activity negatively correlates with exhaustion, which is the core component of burnout. In other words, individuals who engage in consistent exercise tend to experience lower levels of emotional exhaustion over time;
Intervention Studies: the strongest evidence came from studies that implemented exercise programs and measured their impact on burnout. These studies found that individuals who participated in physical activity interventions reported significant reductions in exhaustion.
Why Does Exercise Help Reduce Burnout?
Physical activity positively impacts both the mind and body in multiple ways, making it a powerful tool for reducing burnout:
Reduces Stress Hormones: exercise helps lower cortisol levels (the stress hormone), which can reduce the feeling of being overwhelmed and fatigued;
Boosts Endorphins: physical activity triggers the release of endorphins, often referred to as “feel-good hormones,” which enhance mood and overall well-being;
Improves Sleep Quality: poor sleep is closely linked to burnout, and regular exercise has been shown to improve sleep patterns, leading to better rest and recovery;
Encourages Work-Life Balance: taking time to engage in physical activity provides an opportunity for relaxation and self-care, which helps create a more sustainable work-life balance.
Types of Exercise That Help Combat Burnout
Not all exercises are equally effective in managing burnout. Different forms of physical activity can provide distinct benefits, so it’s essential to find a routine that suits your lifestyle and needs.
Aerobic Exercise (running, cycling, swimming): helps reduce anxiety, improve cardiovascular health, and enhance mood;
Strength Training (weightlifting, resistance exercises): increases energy, boosts self-esteem, and reduces symptoms of depression;
Yoga and Mindfulness-Based Movement (yoga, pilates): helps with stress management and enhances relaxation;
Group Sports and Activities (soccer, basketball, dance classes): encourage social interaction and foster a sense of community, reducing feelings of isolation.
Finding the Right Balance: Avoiding Exercise Burnout
While exercise is a powerful tool in combating burnout, overtraining or pushing too hard without rest can lead to exercise burnout. Symptoms of overtraining include:
Persistent fatigue;
Decreased performance;
Loss of motivation;
Increased stress rather than relief;
Frequent injuries or soreness.
To prevent exercise burnout, it’s crucial to listen to our body, incorporate rest days, and vary our workouts to keep them enjoyable and sustainable.
Conclusion: Exercise as a Long-Term Solution
The evidence suggests that physical activity plays a crucial role in reducing burnout, particularly by decreasing emotional exhaustion. Existing studies strongly support exercise as a beneficial intervention for workplace stress and burnout.
If you’re feeling the effects of burnout, incorporating regular physical activity into your routine could be a game-changer. Whether it’s a daily walk, a yoga session, or a full gym workout, movement can help restore energy, improve mental health, and enhance overall quality of life.
The key is consistency and balance. Find an activity you enjoy and make it part of your routine. Your mind and body will thank you.
References
1- Naczenski LM, Vries JD, Hooff MLMV, Kompier MAJ. Systematic review of the association between physical activity and burnout. J Occup Health. 2017 Nov 25;59(6):477-494. doi: 10.1539/joh.17-0050-RA. Epub 2017 Oct 7. PMID: 28993574; PMCID: PMC5721270.
17/02/2025
