In a perfect world, we'd all like to leave our work frustrations at the office as soon as we clock off. We'd all love to go home, with a spring in our step and a mind completely absent of any of the stresses of the day... but it can be pretty tough to achieve sometimes.
No matter how much you love your job, those darn frustrations can sometimes follow you home like a rabid stray dog, and howl in your mind late into the night. Nah, not the perfect way to get a decent night's sleep! But do not fear - there is a way around this.
Exercise is key to keeping a happy heart and a happy mind, but if you don't have time to get in a full workout, then just bear the below facts in mind. Keep your work frustrations from spilling into your home life by getting some movement into your day, and you'll soon feel the benefits...
Do this every day to avoid taking work frustrations home with you
Exercise sure does heal many ailments, including your stress levels! And we've got the results from a brilliant study from the University of Central Florida that will help you forget about your work frustrations.
Research had shown that employees who were mistreated and stressed at work were likely to engage in similar behaviors at home. The effects of a supervisor/manager can have on an employee are huge, and if they belittle or insult, employees are likely to vent their frustration at home. It sucks, but it's in our nature to get things off our chests and blow off steam after a stressful experience...
The University of Central Florida had found that venting at home occurs when we're too tired to regulate our behaviour - a clear sign how important sleep is, and how we should be getting active in the day to get hold of those sweet, deep sleeps.
The study found that by tracking participants' sleep patterns and movements, employees were less likely to be stressed at home if they hit a certain amount of steps per day:
An average of more than 10,900 steps each day left employees less likely to lose their rag at home, than those recording fewer than 7,000 steps.
It's a compelling study as the given recommendations from the Centres for Disease Control and the American Heart Association to walk between 8,000 and 10,000 steps per day is below the amount that is required to reduce stress, according to the study. Time to move more!
The study gives us a new perspective on the importance of getting an adequate amount of sleep and exercise - when you've exercised and had decent sleeps, you're more likely to prevent the spread of harmful behaviour.... A.K.A. bringing the stress home and inflicting it onto your partner.
Results from the study appear to show that people who burn an extra 587 calories per day can counteract the risk of taking work frustrations out at home!
What does 587 calories look like?
So if you just can't get in 10,900 steps into your day, it's best we take a little look at what 587 calories looks like! The average person can burn 587 calories by doing the following activities:
- Running at 6 mph for 50 minutes
- Swimming breast stroke for 50 minutes
- Lifting weights at high intensity for 1 hour 24 minutes
- Walking the dog for 2 hours 20 minutes
But hey - who's got time to walk the dog for over 2 hours?
Our advice is to do whatever it is that gets you active - don't be afraid to mix it up and don't worry too much about the exact numbers! Maybe try a cycling class one day, a spot of yoga another or a fast and furious HIIT class the next!
And of course, as the study suggests, sometimes the reason we get irritated can be because we are simply too tired to be strong and avoid the feeling of being overwhelmed. When you're well rested, you can take a step back and realising your behaviour.
Always make sure you're getting around 8 hours sleep a night, and check out our top tips on how to sleep your way to better health.
So to avoid bringing home your work frustrations, remember...
The theory behind why people who moved more were less likely to take their anger out on their partner could be because these people release their aggression through the act of exercise itself. When it comes to aggression and frustrations, our motto here at Move is to use it or lose it - holding on to it won't do your mental or physical health any favours.
Workouts fuelled by aggression can be great for challenging yourself - so go on, channel that frustration and push for that extra mile or rep!
So if you're going through a particuarly stressful time at work make sure that you're getting enough sleep and are making time to exercise - your mind, your body and your other half will thank you for it!