Despite our best efforts and good intentions, many of us still struggle to get up and move. But before we start pointing any fingers, it should be noted that this is not entirely our fault. Research suggests that humans are actually hard-wired to rest as much as possible. In other words, we prefer to be comfortable.
If you have a hectic schedule, just the idea of packing a gym bag, dragging yourself to the gym, working out, and trekking back home can seem overwhelming (and exhausting!). Luckily, we have some simple and creative exercises that can be done just about anywhere and anytime.
But first, there are a few basics to cover about exercise...
It is true that there are some serious benefits to working out. In fact, studies suggest that regular exercise can help to improve your focus, productivity, and self-confidence. That’s not all though. Studies also show that regular exercise can help to boost your energy levels (even more than a daily cup of coffee!).
According to experts, a minimum of 150 minutes a week (approximately 20 minutes a day) of moderate-intensity aerobic activity are recommended for the average adult. Experts also suggest strength-training, that specifically works the major muscle groups (e.g., chest, back, arms, shoulders, abdominals, and legs), for at least two days a week.
For us busy bees, however, fitting that time in is easier said than done. Given that the average worker spends approximately 2,400 minutes per week at the office (or home office), it is easy to see why six out of ten individuals cannot manage their time to do regular exercise. With that being said, some of these minutes can be spent doing double-duty.
There are plenty of ways to workout without taking up too much of your free time. As a matter of fact, many exercises can be combined with your daily and leisure activities! Below are just a few ideas:
Even if you are stuck to a desk for most of your workday, you do not necessarily need to sit still. Here are some ways to move your body while at the office:
As burnout has become increasingly common, it is certainly worth considering the impact of stress on the human mind and body. With nearly two-thirds of full-time workers experiencing burnout, either occasionally or frequently, organizations are undoubtedly facing an occupational phenomena.
Fortunately, there are tactics employees can use to beat burnout. When applied, these tactics can help employees to regain perspective, retain their focus, and reignite their passion for work.
But first, it is important to understand what burnout is and what it entails.
Burnout is the loss of motivation, energy, and interest regarding one’s job or career. Instigated by massive stress and overwork, burnout not only causes a mental collapse, but it can ruin an employee’s ability to work.
Notably, burnout can affect anyone at any time. Unfortunately, for many employees, it can be difficult to differentiate normal stress from burnout. For this reason, it is important to watch out for key signs and symptoms, including cynicism, reduced professional efficacy, chronic fatigue, and loss of appetite. Burnout can occur for a number of reasons, with the most common being work-life imbalances, toxic work environments, and unreasonable time constraints or expectations.
While taking some time off may be tempting, a vacation is not always a quick fix for burnout. Indeed, it can temporarily relieve stress. However, research has shown that the average vacation does little to improve employees’ energy and happiness levels once they have returned to work. In fact, workers’ problems and workloads are likely to persist, or worse, double!
With that being said, there are other ways to alleviate burnout, even while on the job. Below is a simple (yet effective) guide that employees can follow when dealing with burnout.
Remember to take regular breaks. This method may seem counterintuitive, however, taking small moments to unwind (e.g., taking a nap, eating a snack, stretching, or going for a walk) are important for maintaining productivity, efficiency, and motivation. Even with pending deadlines, working non-stop is a surefire way to burnout quickly.
Manage expectations (for your work and for yourself). It is always important to consider your current capabilities and priorities. If you find yourself drowning at work, try limiting the number of tasks you’ll tackle. If you cannot say “No” to a project or request, try negotiating the deadline and/or the amount of work. Remember to be transparent with your boss and colleagues about what you can and cannot fit into your schedule.
Keep a daily schedule. While adding more rules and structure to your day might seem restrictive, a time-blocked schedule actually reduces decision fatigue and feelings of overwhelm. Not only are you able to keep track of your intentions (with clear goals and priorities), but you are able to protect your time from distractions and interruptions.
Admittedly, burnout is something that everyone goes through at some point in their career. While burnout can directly and negatively impact our lives, both at work and at home (especially for remote workers), it is possible to manage or reduce its effects.
By understanding what burnout is and how it happens, employees can take steps to reverse (and possibly prevent) burnout at the workplace. Ideally, this would allow employees to end the workday not only happier, but healthier too.