Exercises to reduce burnout and stress at work

Many people experience stress at work, but new research suggests that moderate exercise can help reduce it.

Regular and moderate exercise is effective in reducing stress - Photo: TTO

The study, published in the International Journal of Occupational and Environmental Medicine, surveyed more than 500 employees about the link between exercise and emotional exhaustion, as well as job satisfaction.

Results showed that only moderate-intensity exercise helped reduce stress, while high-intensity exercise was no more effective.

This study provides further details about how exercise intensity affects stress, said study author Dr. Michele Wolf Marenus.

What exercises can reduce stress?

Marenus said the idea for the study came from employers offering fitness opportunities, such as gyms or subsidizing workouts, and the aim was to see if encouraging physical activity could have positive effects for employees beyond health benefits.

To do this, Marenus and colleagues asked 520 employees to fill out a survey about their work stress and exercise habits. The survey defined “moderate physical activity” as:

20 minutes/day of vigorous activity three or more days per week (jogging); 30 minutes/day of moderate activity five or more days per week (strength training, dancing, or hiking); 5 or more days per week when both are combined.

The researchers then divided the sample into low-, moderate-, and high-intensity physical activity groups based on the number of “metabolic equivalent minutes” per week they reported. They also looked at aspects of burnout such as emotional exhaustion and personal accomplishment.

More than half of the participants — about 53% — reported engaging in moderate physical activity, while the rest were evenly split between the other two groups.

After analysis, the researchers found that participants who reported moderate exercise were the least emotionally exhausted and felt the most personal accomplishment.

These findings "are consistent with many previous studies showing that moderate physical activity reduces stress and improves mood, explaining the reduced feelings of burnout in the workplace," Jamie Shapiro, PhD, a professor of psychology at the University of Denver (USA) specializing in exercise and sports, shared with Health magazine.

Edward De La Torre, PhD, associate dean of education at Chapman College of Health and Behavioral Sciences, who was not involved in the study, said the research has academic and practical value.

The study has some limitations, however. The team relied on self-reported data, which is often inaccurate, and the number of participants was small. "A survey of 1,000 or 2,000 people would be ideal," Dr. Marenus said.

An office worker uses his lunch bag as a weight to exercise his arms while waiting for the elevator. You can exercise at any time to increase your body's exercise time - Photo: SCMP

Why can moderate exercise help you be satisfied with your job?

According to Dr. Marenus, exercise can reduce work stress because it involves taking time away from work, giving employees a chance to recover.

Additionally, physical activity allows employees to replenish resources such as cardiovascular health, mood, emotional regulation, and memory.

De La Torre also notes that people who exercise may have greater self-confidence and a greater sense of control, either due to the physical activity or reinforced by it, and therefore experience less stress.

Another explanation has to do with the chemicals released during intense exercise. “Engaging in high-intensity exercise, especially over a long period of time, can lead to higher cortisol release in the body, which can make people more susceptible to emotional stress and mental fatigue,” says De La Torre. “Moderate exercise seems to be associated with balance and overall health.”

Exercise Methods to Combat Burnout

Some examples of these activities include brisk walking, cycling, yoga, gentle swimming, and throwing a handball, says Dr. Shapiro.

Dr Marenus talks about easy ways to increase activity in our lives, from taking the stairs to parking further away from the building to encourage more walking.

To achieve the general benefits of physical activity, most experts recommend at least 45 minutes of moderate-to-vigorous exercise three or four days a week, while others recommend 75 minutes of moderate-to-vigorous exercise five or six days a week.

"It takes about seven weeks of consistent effort for biological changes to be noted in the human body," says Dr. De La Torre.

Source: https://tuoitre.vn/nhung-bai-tap-giam-kiet-suc-cang-thang-trong-cong-viec-20241108080750106.htm