The Impact of Exercise on Work-Life Balance

Is Exercise the Key to Improving Work-Life Balance?

One of the biggest challenges to our mental health continues to be the pressure of an increasingly demanding work culture. A 2020/2021 study conducted by legal mental health charity, LawCare, showed that 69% of respondents reported feelings of anxiety, low mood and depression, with 22% of lawyers surveyed responding that they felt, “unable to cope”.

Increasing Sedentary Lifestyles

With a growing proportion of the workforce now employed in low-activity occupations, such as office work, our lifestyles on a societal level are increasingly sedentary. A 2021 survey conducted by Legal Cheek indicated that lawyers are working longer hours than ever, with 7:20pm being the average finish time for lawyers surveyed. These long hours spent sitting at desks are undoubtedly a contributing factor to poor mental health and feelings of burnout for many of those in the legal profession.

Studies have shown sedentary time as being negatively linked to mental health and cognitive function, and correspondingly, many independent research findings demonstrate that exercise directly reduces our stress levels. It is well reported that exercise releases endorphins, hormones that reduce pain and trigger euphoric feelings.

Unlocking Self-Efficacy

Is exercise the answer to stress-relief for lawyers struggling with maintaining a healthy work-life balance? The simple answer is yes; research shows that people who take part in regular exercise have a greater sense of self-efficacy. Self-efficacy is the belief we have in our own abilities to meet challenges and execute tasks successfully. Every time we exercise, we accomplish something we set out to achieve, strengthening our sense of self-efficacy. These resulting positive feelings are sustained beyond the time spend exercising, providing us with more energy and confidence to overcome challenges.

Finding the Balance

Of course, finding time for regular exercise in an industry known for long hours is easier said than done. Despite many law firms maintaining a hybrid working model following a period of home-working necessitated by the pandemic’s lockdowns, achieving a healthy work-life balance continues to be a significant challenge for lawyers. However, a thriving career in law and a positive work-life balance are not incompatible realities. Many lawyers are turning to consultancy to achieve just this.

Vario freelance lawyer, Yasmin Gregory, describes how her work as a consultant lawyer has enabled her to boost her well-being through exercise as part of her working day:

“I do have my set hours, but with freelancing, there’s also that flexibility. As long as the work is done, and the client is happy, if I wish to start work at 6am and then have time off during the day, you have the freedom to say, ‘I’m offline between these times’. I haven’t had to worry about the commute, so I’ve been able to go for a run at lunchtime or go for a walk to get some fresh air.”

“My advice to anyone considering becoming a freelance lawyer would be to think of it as a portfolio career; you’ve got to ask yourself, what is stopping you? By freelancing, you’re giving yourself that freedom… that emotional freedom to have a really good work-life balance”.

Improved Productivity

With the benefits of exercise to individuals being improved mental and physical health, reduced stress and feelings of confidence, there are also benefits to employers. Exercise promotes proper brain function in the hippocampus and improves the area of the brain involved in memory and learning. One study into workday exercise found participants noting a 72% improvement in time management and workload completed on days when they exercised.

So which types of exercise are the best for improving self-esteem, motivation and productivity?

It doesn’t take a marathon to feel these benefits; simply going for a walk has been shown to boost energy and creative thinking by up to 81%.

It is recommended to take part in at least 150 minutes of physical exercise per week, with additional advice being to exercise in the morning or at lunchtime to fully feel the optimum benefits in health, well-being and stress reduction. Building time into the day to walk outdoors before a meeting, or practise yoga at lunch time will pay off in raised energy levels, improved mental-health and increased productivity in all aspects of life.

So are you looking to improve your own work productivity and mental health? The answer might be to work less and make more time for exercise!