Employees who exercise moderately feel less emotionally drained and more satisfied at work than their less active colleagues, according to a new study from the University of Michigan.

Researchers at the U-M School of Kinesiology explored the link between physical activity and workplace burnout.

Widespread implications

Their findings have implications for team engagement, turnover, morale, and the phenomenon of “quiet quitting,” where employees do the bare minimum without resigning. Though the study didn’t directly examine quiet quitting, it ties this behavior to burnout, which has three main symptoms: extreme fatigue, doubt and disengagement towards work, and feelings of inadequacy and unproductiveness.

The study surveyed 520 full-time employees about their physical activity and burnout levels. Participants were categorized into low-, medium-, and high-activity groups, and their responses were analyzed across three burnout dimensions: emotional exhaustion, personal accomplishment, and depersonalization.

The results showed that 23% of participants had low activity levels, 60% had moderate activity levels, and 25% had high activity levels.

Positive impact

“The findings highlight the positive impact of physical activity on workplace outlook and personal satisfaction,” the researchers said.

Key findings include:

• The moderate-activity group was less emotionally exhausted than the low-activity group.
• The low-activity group felt more personal accomplishment than both the high and moderate groups.
• There was no significant difference in depersonalization (when employees no longer see customers as human beings) scores among the three groups.
• High-intensity activity did not reduce emotional exhaustion or enhance personal accomplishment more than moderate activity.

“Employees with low physical activity may feel less engaged and motivated, gradually disengaging from their roles without formally resigning, which leads to reduced productivity and enthusiasm,” the researchers noted.

More isn’t always better

The fact that high-intensity exercise didn’t yield more benefits than moderate activity suggests that more isn’t always better. “We don’t need to engage in excessive activity to see benefits,” they said. “Feeling pressured to do so may actually have a negative impact.”

For employers, promoting exercise can lead to happier, healthier workers, lower turnover, higher productivity, and cost savings. Measures like walking desks, onsite workout facilities, gym subsidies, and flexible schedules can help.

Employees should remember that high-intensity exercise isn’t necessary to feel better—moderate activities like brisk walking or cycling can reduce burnout symptoms. Moderate activity is more sustainable and has less risk of injury.

“Moderate to vigorous physical activity (MVPA) also increases levels of a protein called brain-derived neurotrophic factor (BDNF),” the researchers concluded. “BDNF improves brain health, cognitive function, and mental health, and its levels remain high in the brain even after MVPA, benefiting overall health.”