The Best Way to Exercise for Burnout Relief
As a burned out teacher, I used to feel really guilty about having no motivation to exercise.
I would crash on my couch at the end of the day.
And I would get even more annoyed at myself because all of the internet was telling me that exercise was essential for managing my stress.
However, research shows that there are good reasons why a burned out individual may struggle to incorporate exercise - Especially the types of exercise promoted by our modern wellness industry.
While typically helpful for stress relief, exercise can actually contribute to your stress levels if you’re missing this one crucial thing: TIME TO RECOVER.
According to personal trainer Suzie Leigh, “Exercise will become a stress contributor if a) the volume or intensity is too much for your body to recover from, or b) your life is too stressful to handle exercise as an additional stressor.”
Many teachers who have entered into private coaching with me communicate falling into this trap - They either feel like they need to go all out to even bother with exercise, or they have so little time and energy left after their day that most exercise feels unattainable.
So if you’re burned out or approaching burnout, what kind of movement should you aim for? Here are my recommendations.
How to Move Your Body for Burnout Relief
Opt for low to moderate intensity exercise such as:
Aerobic exercise like walking, jogging, biking, swimming, etc.
Mind-body exercise like yoga, tai chi, or pilates, or rock climbing.
Bodyweight and functional training exercises that don’t push you too far beyond your current fitness level.
Opt for activities out in nature. Getting out in nature does wonders for lowering our cortisol (stress) levels.
Choose an amount of time for movement that doesn’t overwhelm you. Practice healthy time management strategies to make room for your movement needs.
Move your body in community. Dance out on the town! Practice yoga at the studio! Go on a walk with a friend! Connection is another important tool for lowering stress.
When in doubt, PLAY. Join a team sport club. Play with your kids on the playground. Race somebody to wherever you’re going next. Get silly with moving your precious body!
Allow for time to recover. Balance out your efforts with rest each and every day. Rest your body. Rest your mind. Repeat tomorrow.
At the end of the day, the type of movement that will help you recover from burnout is the kind that helps you feel joyful, alive, rejuvenated, inspired, connected, and at peace in your body.
If it makes you feel exhausted, punished, hurt, strained, or amped way too far up - In terms of burnout recovery, I would recommend avoiding it.
QUESTION OF THE WEEK: What is one form of movement (any form at all!) that feels rejuvenating, playful, healing, and free to you? What is one form of movement that feels largely stressful to you?
Let us know your favorite form of movement during the school year in the comments below! Your fave could inspire other teachers in our community :)
Quote of the Week
“Exercise won’t make you healthier if your body is already struggling to keep up with its own normal day-to-day processes. But moving in a way that helps you feel relaxed, connected with your body, and gentle towards yourself will transform you.”
-Suzie Leigh
Products I Recommend for Joyful Movement
I am a big fan of Yoga with Adriene - And in particular recommend this series for burnout and stress relief.
If you found this teacher wellness post helpful, share it with an educator you care about :)
Until next week,
Emily Hemmingson
Health Coach for Teachers
Founder of The Teacher Wellness Center
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