Workout to Work On: Exercise to Avoid Workplace Burnout

It’s no secret there are compelling benefits to exercise.  Healthy hearts, improved brain function, elevated mood and avoiding a laundry list of lifestyle-related diseases are just a few. But did you know moderate exercise may be our best defense against workplace burnout? 

Burnout, a persistent feeling of physical and emotional exhaustion, frequently comes with pessimism and disengagement from work which is costly for employees and businesses alike. Research by Future Forum in 2023 found burnout from workplace stress at an all-time high. In 2015, an external survey by Deloitte reported 77% of workers had experienced burnout. 

Piling on the damage to employee mental health, burnout can also lead to insurmountable costs to employers. According to Forbes Magazine in April of 2022, disengaged employees typically cost their employer an average of 34% of their annual salary. Losing an employee to burnout will cost a business even more. Anywhere from one half to two times their annual salary. For an employee making $50,000 that’s a potential $100,000 expense.

Fortunately, there are simple, inexpensive ways to mitigate burnout. 

• Acknowledge It: Foremost, management must acknowledge that burnout is an issue if the challenge is to be met in any workplace. 
• Model It: While the most sustainable solutions are those that consider both bottom-up and top-down strategies, management must lead the way and establish a culture that models and celebrates healthy stress management. 
• Speak It: Clarified roles, manageable workloads, effective time management, flexible schedules and positive communication patterns are proven to be meaningful places to start. 
• Live It: Getting quality sleep, eating well, spending time connecting with loved ones and exercise are all key factors in promoting personal wellness. While a complete overhaul of our lifestyle may seem daunting and unattainable, adding bite sized bits of any of these can yield dividends for individuals and their workplaces alike. 

But, even the most attentive organization cannot avoid periods of intense stress. It is a fact of business, and not necessarily a negative one. 

Growth is often accompanied by long hours and short deadlines. When leadership focuses and encourages personal wellness, workplace stress is far more easily navigated by everyone involved. 

A recent study released by the National Institutes of Health resoundingly confirms the positive impact of exercise on workplace burnout. The results show that regular moderate exercise not only mitigates the effects of burnout, it can prevent burnout from happening in the first place. 

Study participants exercised at moderate exertion for twenty minutes, three times a week with cardiovascular movement, resistance training, or a combination of both.  After just four weeks, study participants reported “greater positive well-being, personal accomplishment, less psychological distress, perceived stress, and emotional exhaustion.”

These results are significant, especially for those in fast paced, growth-minded, caregiving or other high stress work settings. 

It is critical to note that our exercise routines need not be intense or take large amounts of time from our daily routine to be effective. What matters most is consistency. 

For most people to whom exercise is a new endeavor, starting with adding a two-minute appointment in your calendar three times a week is a proven way to build the habit. When it comes time for that “meeting” with yourself, set a timer for two minutes and MOVE. Any way that feels good is approved! Here are a few suggestions:

• Walk around in a circle
• Stand up and sit down repeatedly
• Walk up and down the stairs
• Hop on one foot

If you can’t keep moving the whole two minutes, just slow down. Keep breathing, keep moving and when the two minutes are up, go back to your business. 

Each week, add two minutes to each session until you are at the ten-minute mark. By then, you will have a fairly good idea of what point in your day is best to add your new exercise habit. And if you need to move your appointments around, do it! The very best time of day to exercise is the time that you will consistently do it. 

Remember, your improved wellness improves for more than just your health; It can improve your bottom line!

Need some inspiration to fit movement into your busy schedule and avoid workplace burnout? 

Try these quick and easy exercises you can do right at your desk: