Is your spin bike the magic bullet for burnout?
What the research has to say about stress reduction, working out, and Peloton ads (just kidding; that last one is my opinion)
One morning I logged into LinkedIn and immediately stumbled upon this ad selling Pelotons to companies as the holy grail of burnout relief:
The image is from Peloton’s LinkedIn ad
My first thought was… Seriously? We're supposed to believe that a four-figure stationary bike is the ultimate answer to organizations with a burnout problem?
On the surface, this sounds like giving corporations an excuse to slap a band-aid on the giant burnout epidemic problem… you know, that little thing where nearly 62% of workers are burnt out, and women, millennials, and us brave souls juggling parenting and working are especially challenged. And honestly, this ad is doing that.
But, plot twist…
As overly simplified and salesy as this ad is, there's a hint of truth to Peloton's claim.
Research shows that exercise does reduce burnout and stress.1
While both aerobic and strength-based exercise are helpful, aerobic exercise (aka, your Peloton workout) is especially helpful in reducing certain aspects of burnout such as exhaustion. 2
Before we get into why your Peloton bike is actually helpful, let me say this loud and clear:
Knocking out burnout isn't a solo mission. Research is clear that the best way to beat burnout is when it is tackled at both the organizational/system level and the individual level. AKA, it shouldn’t be just you, trying to go it alone, sweeting your stress out on your company-provided spin bike before you launch into another unsustainable day of work.
So, while I’ve got no beef against Peloton, I DO have beef against anyone pretending like buying spin bikes (or providing free snacks or pizza parties or whatever the next HR fad is) is all a company has to do to reduce employee stress.
Ok, soap box over.
Yeah, you really do need to exercise (I’m so sorry)
I've had a convoluted journey with exercise, ranging from love to hate to "how the hell does anyone ever work out again after having a kid?!"
Despite my unclear feelings, the research is very clear: exercise is good for you in many ways, including reducing stress levels and burnout symptoms.
Numerous high-quality studies have affirmed the positive effects of regular exercise, such as engaging in physical activity three times a week, in mitigating burnout symptoms.
Both aerobic and strength-based exercises are beneficial… so yes, your Peloton workout counts.
This makes sense if you think about this from an evolutionary psychology perspective.
We still walk around with prehistoric human brains who believe that a bear is chasing us if we are stressed.
What do you do when a bear chases you?
You run until the bear is gone.
The only problem… is that today our bear is ambiguous and omnipresent; those slack pings in the middle of the night, the scary headlines in your Instagram feed, and the onslaught of constant work tasks.
We never outrun our modern-day bears. Most of us don't actually run at all (me!).
But, our body still benefits from exercise; it was made to move. Moving has deeply ingrained psychological and physiological benefits that are hardwired into how we should exist.
Is exercise a cure-all for burnout? Absolutely not.
Will regularly working out help improve your stress, burnout, and overall health? Yes.
Is it worth a shot, given that it is within your span of control and that every health official out there is already telling you to do it? Also yes.
How to Get Movin
I almost hear you thinking, "Sounds cool, but where do I even start?"
Here are my top tips, from one busy working mom who doesn’t love exercise that much to another… I hope you’ll find them a bit more applicable than your childless gym rat buddy’s advice.
Remember, I’m not a medical professional nor a personal trainer (although I am a certified yoga teacher from long ago!), so follow your wisdom/other experts advice as needed.
Find Your Groove:
If running's not your vibe, drop it like it's hot. Seriously, no need to torture yourself. You're already juggling a ton of stuff you don't enjoy doing; don't add workouts you hate to that list. Try to find something that gets your heart rate up or builds muscle that you enjoy doing. Try something different like yoga, dancing, swimming, outdoor adventures, rock climbing, skating, or hey, why not pickleball?
True story: I had a client who was kicking himself over not upholding his ideal running/home workout schedule and his lack of progress around his fitness goals. After a coaching session where we talked about this idea, he started rock climbing… and BAM, he’s still at it years later because he ENJOYS it, and he is more fit than he’s ever been.
Lock in a Routine:
Get a rhythm going that works for you, and stick to it. Constantly reevaluating when you'll work out adds a to-do to your overloaded plate. Once you find a few classes or times that work for your schedule, stick to them and make it a weekly ritual.
Schedule it:
If it's not on your Google calendar, is it even real? Once you’ve made your exercise plan, put it on your calendar. Make it sacred – no one schedules over that slot. And don't forget to give yourself a buffer so you can make it there. Pro tip: ever thought of using workouts as the perfect reason to leave work at a reasonable time? Book that post-work class and let it guard your boundaries for you.
Mix and Match:
After years of trial and error, I’ve finally found a solution that works for me: Punch cards/session packets at 2-3 places that offer group fitness packages, plus access to a basic gym with a treadmill and free weights. Currently, I’ve got class packages at a yoga studio (with childcare!), SPENGA, and a local HIT studio (Kyle House Fitness). This works best for me because it gives me access to a bunch of different class times, a variety of options to keep my ADHD anti-sweat brain engaged, and I don’t have the pressure of a monthly membership. A lot of places have class package options that they don’t directly advertise because they’d rather you be on a membership… so don’t forget to ask!
Buddy Up:
Some of us thrive with a workout buddy. Grab a partner in crime who'll give you the evil eye if you bail. Or snag an accountability buddy – someone you spill your exercise plans to, and they keep you in check (with maybe a friendly nudge if you slack).
Make it Bite-Sized:
If you can't spare 30 minutes, sneak in bite-sized exercise snacks. Think of two-minute movement bursts you can sprinkle throughout your day. Trip to the restroom? Throw in some squats. Taking the stairs. Have a dance party with your kid. Sneak in a quick stroll. Research shows that any movement is better than none, and regular exercise snacks can still improve physical fitness & well-being.
Personalize it:
If you're facing mobility challenges, are differently abled, or going through a time in your life where you can't do what you used to do (hello, pregnancy & postpartum), give yourself permission to get creative and customize your movement. Make it work with what feels good for your body today (not yesterday or last year).
Bring it Home:
I have several clients who are remote-working moms who LOVE their Peloton (so much so that, honestly, I’d be tempted except for that price tag and my small house). Why? Because it's something they can have at home to hop on at a moment's notice in the wee morning hours before work. This advice has a lot of validity; have options to pursue at home for when you can't get out of the house. Maybe that's a spin bike, or perhaps it's an online yoga class, a fitness app, or just a quick round of stretching.
Or… Get the Hell Out of Your House:
If you're in the world of young-kid-raising, you get it – exercising at home while whipping your toddler's runny nose every two minutes is not fun (or stress-reducing). It's time to call in reinforcements. Share the load with your partner, get a babysitter, or check out fantastic options like YMCA's Child Watch or yoga studios with budget-friendly childcare.
Remember the Perfect Trio:
To get the most out of your exercise, you need three types of movement regularly: aerobic exercise for our cardiovascular system & stamina, strength training for our metabolism and strength, and flexibility-based exercise (like yoga) to improve flexibility and dissipate tension (Source: Widen the Window). Don't be the person who skips out on the post-workout stretch, OK? It's good for you.
There will also be times when you need one type of movement, not the others. For example, if you are under extreme stress, it might not be time for that high-intensity workout. It may be better to take a nature walk or go to a restorative yoga class (basically yoga naptime; I recommend it).
So there you have it, my time-tested tips for working out and why research confirms, unfortunately, yes, you really should exercise.
I'm curious… what are your workout hacks? Will you be implementing any of these? Shoot me a reply or drop a comment below; it's really wonderful to hear from people who actually make it to the end of these articles.
👋Nice to meet you; I’m Lydia Johnson. I’m a career coach, entrepreneur, mom, and bookworm living and working in Chattanooga, Tennessee. My writing and coaching focus on career fulfillment, workplace well-being, mental health, stress/burnout recovery and prevention, work/life balance, and motherhood.
Are you ready to design a career where you can thrive?
You’re in luck, that’s literally my job! I help ultra-busy professionals create a fulfilling, burnout-free career that leaves more space for the rest of their lives. Whether you need to make your current job work better for you, find a new job, or undergo a major career/life pivot, I’m here to help. Learn more about my services and book a free 30-minute career coaching consultation via my website.
Okay, your yoga studio has childcare?! Where is this magical place and why isn’t this everywhere?