Reducing Workplace Fatigue with Low-Intensity Exercise

A cornerstone of any successful business is the concept that healthy, alert employees play a critical role in maintainingย a standard of productivity and safety. When it comes down to it, lastingย growth and successย are trulyย dependent on individual wellness. Most companies have incorporatedย safety training into their monthly routine as a result of bothย state andย federal regulations, which are in place to ensure these practices are being followed in order to prevent injury.

However, even the most comprehensive regulations do not adequately address the growing phenomenon of stress and fatigue experienced by todayโ€™s workers; a phenomenon that has real, measurable impact on performanceโ€“ and ultimately, a companyโ€™s bottom line. Because fatigueย becomes an obstacle to achieving this standard of safety, itย should beย identifiedย as a hazard in the context of todayโ€™s industrial workplace.

The current state of the workforce: longer hours, more stress

The average American employee works for longer hoursย than most of western Europe and Japan, with each individual averaging 1,789 hours a yearย [4].ย Todayโ€™s workers are also under a significantly greater amount of stress: on average, adults in all age groups collectively experienced more stress than they did over the previous year, although those currently aged 18-51 reported higher levels of stress than the Boomer and Mature generations [1].

What is fatigue?

Fatigue is best understood asย a symptom of long-term stress. Although the term itself isย often used to describe being โ€˜tiredโ€™, fatigue is a deceptively complex condition that is experiencedย in the form of extreme physical and mental exhaustion.ย When undergoingย a stressful experience,ย the body is set toย a state of alarm and eventuallyย makes efforts to respond to the stressor. After a prolonged period of stress, the bodyโ€™s physiological resources become depletedย andย fatigue begins to set in, theย symptoms of which are manifestedย in two ways:

Physical exhaustionย affects almost every main system of the body, the most noticeable of which include chronic muscle tension, an ongoing increase in heart rate and blood pressure, circulatory inflammation, and increased production of โ€˜stress hormonesโ€™ย [8].

Psychological exhaustionย is characterized by poor cognitive and executive function, symptoms of which include sleepiness, difficulty concentrating on tasks, and a lack of motivation.

The consequences of unchecked fatigue

Underestimating the risks of fatigue in the workplace may lead to serious consequences, the worst of which are occupational injuries or even fatalities.ย Just like chemical or physical hazards, fatigue is another unsafe condition in the workplace that needs to be managed.

Aย meta-analysis conducted by theย National Institute for Occupational Safety and Health revealedย that longer hours were associated with higher rates of occupational injury, particularly with industrial and healthcare workersย [2]. The data also revealed poorer cognitive performance with each hour of overtime, indicators of which included fatigue, decreased alertness, and deterioration of reasoning.

The most alarming effect accompanying fatigue was a decline in responsivenessย when performingย job tasks, a major risk factor for injuries and fatalities from work-related road traffic crashesย [6]. Driver fatigue is responsible for over 100,000 police-reported crashes per year, which in turn have caused over 70,000 injuries and nearly $13 billion in monetary lossย [3].

How the averageย worker copes with stressย andย fatigue

One-fifthย of U.S. adults experience persistent fatigueย [5].ย  Although about half of adults exercise or engage in intensive physical activity at least a few times a week, nearly 22% report theyย neverย do soย [1]. In fact, most Americans deal with stress using sedentary coping strategies, such as watching TV, going online, playing video games, and eating.

Theย connectionย between fatigue and physical inactivity is best expressed as a cycle. On the one hand, stress and fatigue often cause working adults to neglect regular physical activity during their downtime; in 2015, 34% of adults indicated they skipped exercise or physical activity as a result of stressย [1]. On the other hand, a lack of physical activity can cause workers to become more easily fatigued in response to stress.

Whyย low-intensity exerciseย helps inย reducing workplace fatigue

Although reducing shift hours, adjusting start times, or scheduling in more breaks may help reduce worker fatigue, it would likely have a negative impact on general workplace productivity and is clearly an impractical solution for most businesses.ย The most effective solution to workplace fatigue lies not inย removingย stressors, but by introducing a coping strategy that has been proven toย break the cycle of fatigue.ย Exerciseโ€“ specifically low-intensity aerobic or strength trainingโ€“ has been proven to reduce fatigue and boost energy.

A University of Georgia study recruited volunteers who did not exercise regularly to engage in either low or high-intensity aerobic exercise three times a week for a period of six weeks, while the third group did not exercise at allย [5]. In both exercising groups, fatigue was reduced by an average of 57%, in addition to a 20% increase in energy levels over the control group.

Surprisingly, low-intensity exercise was found to alleviate fatigue significantlyย moreย than moderate-intensity. Because participants were not used to regular exercise, higher-intensity exercise proved to be counterproductive by actually worseningย symptoms of fatigue.

Implementing low-intensity exerciseย in the workplace

The effectiveness of low-intensityย aerobic and strength training in the workplace is a core aspect of the injury prevention programs developed by BIOKINETIX. The Warm Up Programs consist of active, low-intensity warm-ups that can be completed by employees in a matter of minutes before starting their shift. Eachย warm-up is designed to incorporate movements that prepare workers for repetitive,ย physically demanding job tasks in an industrial environment, without the exhaustion or overstimulation of high-intensity exercise. Because the movements involved in warming up do notย demandย any sort ofย athletic prowess from participants,ย itย presentsย aย standard ofย accessibility toย workersย of any age.

Engaging employees in consistent low-intensity exercise is a proven way to break the cycle of fatigue and improve both individual well-being and group productivity.ย Even in the few states that have more extensive rest period requirements, compliance with industry regulations are often inadequate in addressing the risks of fatigue.ย With Warm Up Programs,ย BIOKINETIXย provides a straightforwardย solution to workplaceย fatigue that maximizes both individual potential and company profitability.

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Sources

1.ย American Psychological Association (2016).ย Stress in America: The impact of discrimination. Stress in Americaโ„ข Survey.

2.ย Caruso, C. C., Ph.D., Hitchcock, E. M., Ph.D., Dick, R. B., Ph.D, Russo, J. M., Ph.D., & Schmidt, J. M., M.A. (2004).ย Overtime and Extended Work Shifts: Recent Findings on Illnesses, Injuries, and Health Behaviorsย (DHHS Publication No. 2004-143). Washington, D.C.: National Institute for Occupational Safety and Health.

3.ย Lerman, S., Eskin, E., Flower, D., George, E., Gerson, B., & Hartenbaum, N. et al. (2012). Fatigue Risk Management in the Workplace. Journal Of Occupational And Environmental Medicine, 54(2), 231-258. DOI: 10.1097/jom.0b013e318247a3b0

4.ย Organisation for Economic Co-operation and Development (2016). Hours Worked: Average annual hours actually worked. OECD Employment and Labour Market Statistics (database). DOI: 10.1787/data-00303-en

5.ย Puetz, T. W., Flowers, S. S., & Oโ€™Connor, P. J. (2008). A Randomized Controlled Trial of the Effect of Aerobic Exercise Training on Feelings of Energy and Fatigue in Sedentary Young Adults with Persistent Fatigue.ย Psychotherapy and Psychosomatics.

6.ย Robb, G., Sultana, S., Ameratunga, S., & Jackson, R. (2008). A systematic review of epidemiological studies investigating risk factors for work-related road traffic crashes and injuries. Injury Prevention, 14(1), 51-58. DOI: 10.1136/ip.2007.016766

7.ย Rosa, R. R. (1995). Extended workshifts and excessive fatigue.ย Journal of Sleep Research, 4: 51โ€“56. DOI: 10.1111/j.1365-2869.1995.tb00227.x

8.ย Stress effects on the body (2016).ย American Psychological Organization. Retrieved from http://www.apa.org/helpcenter/stress-body.aspx

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Jacqueline Victoria
Editorial Director at BIOKINETIX
Jacqueline studied Advertising at DePaul University and continued as lead editorial in the healthcare industry. She strives to produce thought-provoking articles and publications aimed at helping American businesses become more successful through modern occupational health practices and techniques.