Stretch, Sprint, Succeed: Embracing Exercise to Combat Workplace Burnout

• Burnout is prevalent among modern workers; factors contributing to burnout include job-related stress, exhaustion, and a sense of inefficacy.
• To mitigate burnout, employees can benefit from incorporating various forms of physical exercise, such as cardiovascular activities and yoga.
• Companies like Asana, Google and more offer employee exercise programs that can improve personal health, productivity, and work-life balance.

Burnout among workers has become a prominent issue, especially with the recent changes in work environments. In fact, 77% of employees say they have experienced burnout at their current job, according to Deloitte. 

Burnout is characterized by feelings of exhaustion, cynicism towards one’s job, and reduced professional efficacy. Perhaps one of the best solutions that’s been found so far is physical exercise, which has been identified as an effective means to combat burnout because it can reduce stress, increase energy levels, and improve mental health.

It’s important to recognize that not all forms of exercise may be suitable for every individual, and the type of job a person has can influence the most beneficial form of exercise. Sedentary workers might need more vigorous activities to counteract the effects of long hours of sitting, while those with physically demanding jobs might benefit more from relaxation-focused exercises.

Here are the best types of exercises to fight workplace burnout: 

1.Resistance Training: This form of exercise includes activities like lifting weights or using resistance bands. Strength training can be especially beneficial for combating burnout because it not only helps build muscle and improve overall physical health but also has been shown to elevate mood and cognitive function. This can be done in short, focused sessions a few times a week and can easily fit into a busy schedule.

2.Cardiovascular Exercise: Engaging in regular cardiovascular exercise such as running, cycling, or swimming can improve heart health, enhance endurance, and release endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Integrating short bouts of cardio throughout the day, such as taking a brisk walk during a lunch break or doing jumping jacks during short breaks, can increase blood flow and reduce feelings of fatigue.

3.Yoga and Stretching: These exercises emphasize body awareness, mindfulness, and breathing, all of which can contribute to reducing stress and improving mental clarity. Yoga can serve as both a physical and mental practice, as it combines aspects of meditation and physical movement. Regular yoga and stretching can enhance flexibility, which is beneficial for those who spend long hours at a desk, and can also serve as a practical tool for stress management.

4.High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This form of exercise is time-efficient, making it an excellent option for those who feel they are too busy for traditional workouts. HIIT can help reduce stress, improve cardiovascular health, and increase metabolism.

5.Mindful Movement Exercises: Tai chi and qigong are examples of mindful movement exercises that focus on slow, deliberate movements combined with deep breathing and attentiveness to the present moment. These exercises are particularly beneficial for reducing stress and enhancing mental well-being, providing a calming effect.

Regardless of the type of exercise, it is crucial for workers to find activities they enjoy and can maintain consistently. The primary goal should be to integrate exercise into one’s routine in a way that does not increase stress but instead contributes to a sense of accomplishment and vitality.

Implementing these exercise solutions requires minimal resources and can be adapted to various work environments and personal preferences. By investing in regular physical activity, workers can derive both immediate and long-term benefits that counter burnout and contribute to overall health and job satisfaction. Regular exercise serves as a fundamental component for sustaining a balanced work-life dynamic and fostering resilience against the pressures of the modern workplace.

Can workers get exercise in the workplace? 

It’s undeniable that sitting all day at a desk job is bad; people who predominantly sit at work have exhibited a 34% higher risk of cardiovascular disease, according to JAMA Network. 

Physical exercise has a substantial place within the corporate and coworking environments due to its potential to improve not just personal health, but also productivity, morale, and overall work-life balance for employees. 

Some workplaces have even implemented exercise programs 

Asana, Google, Accenture and Microsoft are all examples of companies that offer exercise programs to their employees. Coworking spaces also started incorporating gyms more and more around the start of the pandemic. 

The integration of exercise programs within the office or at coworking centers operates under the premise that a healthy employee is a happier and more efficient one. This is supported by a growing body of research that underscores the multifaceted benefits of regular physical activity.

Why should office workers ensure they’re staying physically active? 

The relationship between exercise and mental health is particularly relevant when considering worker wellness. Exercise is shown to reduce symptoms of depression and anxiety, as well as helping to manage stress—common issues in today’s fast-paced work environments. Endorphins produced during physical activity act as natural painkillers and mood elevators, potentially resulting in happier employees who can better maintain a positive outlook in the face of work-related challenges.

Physical exercise has been found to boost cognitive functions, including memory, attention, and creativity. This is critical given that knowledge workers rely heavily on cognitive capabilities to perform their jobs. The neuroprotective effects of exercise not only contribute to immediate work performance but may also have long-term benefits for employees’ careers.

One of the standout aspects of exercise programs within a work setting is their role in fostering social interactions and community building — which notably enhances the workplace atmosphere and culture. These programs often require colleagues to engage with one another in ways they typically wouldn’t in their day-to-day work tasks, facilitating team building and interpersonal connections that are often more difficult to cultivate in purely professional settings.

Organizations should consider implementing exercise programs 

From an organizational perspective, incorporating exercise initiatives signals to employees that their wellbeing is valued, which can enhance job satisfaction and loyalty. This is particularly pertinent in the context of work-life balance, where clear boundaries and adequate personal time are increasingly prized by the workforce. Exercise programs can thus be a manifestation of the company’s commitment to the overall wellbeing of its staff, which could, in turn, lead to reduced absenteeism, lower turnover rates, and an enhanced employer brand.

These exercise programs demonstrate an acknowledgement of the increasingly blurred lines between work and life, especially in the context of coworking spaces, which often serve as hubs for career-focused individuals who might otherwise struggle to compartmentalize their professional and personal lives. By providing an outlet for physical activity, such spaces can help individuals to punctuate their workdays in a way that maintains or enhances productivity while also keeping personal health and wellness in view.

However, there are challenges to integrating physical exercise programs within the work environment. The establishment of such programs requires an investment of resources, and there is the potential of underutilization if not all employees are equally willing or able to participate. 

Additionally, while regular exercise is known to provide benefits, these programs must be delicately balanced so as not to add to the pressures employees might already feel to perform or conform to company culture, so they should be designed to be inclusive and voluntary.

Physical exercise programs in the office/at coworking centers are intricately tied to worker wellness and improved work-life balance. They offer a route to combat the physical and psychological strains of work, enhance productivity, and foster a sense of community—all of which contribute to a more harmonious and effective work environment. 

The challenge for organizations is to implement these programs in a manner that is inclusive, appealing, and supportive of the diverse needs of their workforce, ultimately aiming to complement the existing work culture rather than inadvertently exacerbate stress or disconnection.