Here's how to beat burnout — study finds the ideal amount of daily exercise to boost your mood
The study looked at the exercise habits of nearly 8,000 Korean employees aged 19 to 65. Those who combined around 25 minutes of moderate-to-vigorous activity (think brisk walking, cycling, running, or swimming) with 30–60 minutes of light activity (such as strolling, gentle yoga, or pottering around the garden) had the lowest odds of burnout, with a 62% lower risk compared to those who moved the least.
Burnout doesn't only happen in office jobs. Night shift workers, parents juggling childcare, carers, and people in physically demanding roles can all feel the same mental and emotional strain. The problem is, when you are stretched thin, carving out an hour for the gym can feel impossible.
The good news is the researchers didn't say you need to do it all in one block. You can fit in both light and moderate-to-vigorous activity throughout your day. For example, aim for 25 minutes of moderate-to-vigorous exercise, such as a brisk walk, cycling, running, or a short HIIT session, and 30–60 minutes of light activity, like strolling, gentle yoga, or household chores.
The good news is the researchers didn't say you need to do it all in one block.
You can spread this out in manageable chunks. 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. Meanwhile, light activities such as walking the dog, doing chores, or taking the stairs can add up to your daily target.
If your job already keeps you pretty active, you might be covering much of the light activity naturally. In that case, focus on finding a small daily window to raise your heart rate with moderate-to-vigorous movement.
Short on time? Try habit stacking by combining movement with something you are already doing. March in place while cooking, walk instead of driving to the shops, or fit in a few bodyweight moves before bed. The key is to mix both levels of activity across the day rather than trying to complete everything in a single session.
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