How Exercise Can Help With Burnout
We’ve all had those mornings when we keep hitting snooze. The last thing we want to do is get up, let alone work out. Between work, family, errands, and everything else on your plate, feeling mentally and physically drained can become the norm, rather than the exception.
When you’re burned out, working out in the morning or after work can feel like a chore rather than something that feels great, and helps keep your body healthy. However, the truth is that moving your body is one of the best ways to boost your energy. Research suggests that people who get at least 25 minutes of moderate-to-vigorous physical activity each day have up to 62% lower odds of burnout than those who are less active or don’t workout at all. A little movement each day can go a long way.
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What Is Burnout?
Burnout is more than feeling tired after a busy day, but an exhaustion that builds when stress goes unchecked for weeks or even months when eventually running on empty catches up with you, causing you to feel physically, mentally, and emotionally drained.
When you’re burned out, everything in life feels hard. You may feel emotionally depleted, unmotivated, or disconnected from the things you used to have fun doing. The Mayo Clinic reports that, “when the stress response system is active for too long, it can give you too much exposure to cortisol and other stress hormones. That can disrupt almost all the body’s processes. This puts you at higher risk of many health conditions.”
Burnout is your body’s way of telling you it can’t keep running as it has been. Recognizing the signs will help you make changes that are needed for your physical and mental health.
Physical Exercise For Brain Health
Exercise has a huge impact on your brain health. Here’s why.
Lowers Stress & Restores Balance
When you’re stressed, your body releases stress hormones (i.e. cortisol). Regular exercise helps your body regulate its stress response and release endorphins, which are chemicals that can boost your mood and improve your overall health. This is why even a brisk walk or a light workout can help you feel calmer and have more energy.
Improves Memory & Learning
Regular aerobic exercise has been shown to improve memory, attention, and executive function. These cognitive functions are what help people plan, organize, problem-solve, and make decisions.
Supports Long-Term Brain Health
Regular physical activity supports brain health by helping maintain cognitive function and could lower the risk of age-related cognitive decline and dementia, including Alzheimer’s disease.
Reduces Inflammation
Consistent exercise helps your body better manage inflammation by supporting a healthy immune response and improving blood flow to the brain.
Promotes Better Sleep
Getting quality sleep is like pressing a reset button on your brain. When you sleep, your brain organizes memories, clears out waste, and restores the connections needed for focus, learning, and emotional balance. Making sleep a priority helps your brain recharge, stay sharp, and healthy for years to come.
Best Exercises to Help With Burnout
When your energy is running low, high-intensity workouts aren’t always the best exercises for you. These low impact, effective movements will help you rebuild energy without pushing your body too far.
Walking & Light Cardio
Walking is one of the easiest ways to clear your mind, reduce stress, and improve focus. Whether you’re power walking or taking a relaxing stroll around, walking is an easy way to get your blood flowing without adding extra stress to your body. Other great light cardio options are working out on a stationary bike or elliptical.
Yoga & Stretching
Stress often shows up as tension in your neck, shoulders, and back. Stretching and yoga help release that tightness. Yoga incorporates deep breathing, and slow, steady breaths that can help calm your nervous system by signaling to your brain that your body is safe and can relax.
Strength Training
Light dumbbells, kettlebells, or even your own body weight can help you build strength. Strength training builds more than muscle, but can also boost your mood, reduce stress, and remind you of what you’re capable of as you grow stronger.
Choose Activities You Enjoy
Working out shouldn’t feel like a punishment. If you are doing workouts you don’t like, you’re less likely to exercise consistently. If you need a little extra motivation, find a workout group that you enjoy, try a game of pickleball, a Pilates class, hike a scenic trail, or walk while you listen to music or your favorite podcast. There are so many fun ways to move your body, so don’t do something that feels like a chore or punishment.
