Revealed: Optimal Daily Physical Activity for Boosting Your Mood According to Recent Research Findings
A new study from the Kangbuk Samsung Hospital and the Workplace Mental Health Institute in Seoul has found that a combination of moderate-to-vigorous and light physical activities can significantly lower the risk of burnout.
The research, which looked at the exercise habits of nearly 8,000 Korean employees aged 19 to 65, suggests that a daily combination of at least 25 minutes of moderate-to-vigorous activity and 30 to 60 minutes of light activity can reduce the risk of burnout by more than 60%.
Moderate-to-vigorous activities include brisk walking, cycling, running, swimming, or aerobic exercises, while light activities include walking at a relaxed pace, gentle yoga, or other low-intensity movements such as household chores or garden work.
The study found that those who combined both light and moderate-to-vigorous activities throughout the day had the lowest odds of burnout. It's important to note that the exercise can be spread out throughout the day in manageable chunks.
For instance, a 15-minute brisk walk before work or after the school run, a short lunchtime stroll, and a quick evening burst of higher-intensity activity could cover the moderate-to-vigorous portion. Light activities such as walking the dog, doing chores, or taking the stairs can add up to your daily target.
The study also emphasises the importance of habit stacking, which involves combining movement with daily activities like cooking, walking to the shops, or doing bodyweight exercises before bed. Power walking intervals can be added to walks for increased intensity.
Burnout can affect various groups, not just office workers. It includes night shift workers, parents juggling childcare, carers, and people in physically demanding roles. If your job is active, you might naturally cover much of the light activity.
It's crucial to remember that the exercise does not need to be done in one block. Focus on finding a small daily window to raise your heart rate with moderate-to-vigorous movement. The key is to mix both light and moderate-to-vigorous activities throughout the day.
[1] Kangbuk Samsung Hospital and Workplace Mental Health Institute, (2022). The Effect of Physical Activity on Burnout among Working Adults: A Cross-Sectional Study. [online] Available at: https://www.ksh.or.kr/jsp/contents/contents.jsp?cid=105&bidx=163469
[2] Kangbuk Samsung Hospital and Workplace Mental Health Institute, (2022). Physical Activity Recommendations for Burnout Prevention in Working Adults: A Systematic Review and Meta-Analysis. [online] Available at: https://www.ksh.or.kr/jsp/contents/contents.jsp?cid=105&bidx=163470
