In today’s fast-paced world, job burnout has become an all-too-common experience due to overwhelming work pressure. However, a recent study suggests that exercise can provide relief—if done in the right amount. Striking the balance between too much and too little is key.

The study, published in the Journal of Occupational and Environmental Medicine, explored the physical activity levels of over 500 employees, examining how their exercise habits impacted their emotional exhaustion and job satisfaction. The results showed that those who engaged in moderate physical activity experienced a significant reduction in burnout and emotional exhaustion, while also fostering a sense of personal accomplishment.

What is Considered Moderate Exercise?

Study author Dr. Michele Wolf Marenus, a research scientist at Personify Health, defines “moderate physical activity” as a range of activities spread across several days a week. This includes:

  • Three or more days of at least 20 minutes of vigorous exercise, like running.
  • Five or more days of 30 minutes of moderate activities, such as strength training, dancing, or hiking.
  • A combination of vigorous and moderate activity across five days a week.

Marenus adds that an ideal weekly routine would include three to five days of challenging exercise. Simple strategies like taking the stairs or parking farther away from your destination to increase steps can also contribute to a more active lifestyle.

Key Findings from the Research

The study found that the type of exercise people engaged in had a noticeable effect on burnout levels. Interestingly, high-intensity exercise didn’t lead to a greater reduction in burnout compared to moderate physical activity. Participants who completed surveys about their work stress and physical activity habits revealed that those doing moderate exercise were the least emotionally exhausted and felt the highest level of personal accomplishment.

About 53% of the participants reported engaging in moderate physical activity, with the rest evenly divided between low and high physical activity groups. The moderate exercise group consistently showed the lowest levels of emotional exhaustion.

Dr. Marenus explains that exercise helps alleviate job burnout because it allows individuals to disconnect from work, offering time to recover and restore their mental and physical health. It also improves cardiovascular health, mood, emotional regulation, and memory, making it a powerful tool for combating workplace exhaustion.