Alleviate Stress Through Movement

Taking time for movement during the day is more than just a break—it’s a vital way to protect both your physical and mental health. Stress can quietly build up through deadlines, meetings, and long hours at your desk, often leaving you feeling tense, distracted, or drained. By introducing simple, practical techniques into your routine, you can release this tension, restore focus, and boost your overall resilience at work. In the article below, Benjamin Robinson, Physiotherapist at Teladoc Health UK, shares his expert advice on how to relieve stress in the workplace. From quick desk-based stretches to mindful breathing exercises, his tips highlight small but powerful steps you can take to feel calmer, more balanced, and ready to perform at your best.

Alleviate Stress through Movement

Due to the demanding nature of our jobs and life in general, we can all be exposed to stress in the workplace. There are several ways to manage stress. Exercise increases overall health and sense of wellbeing, which puts more pep in your step every day. It also has some direct stress-busting benefits.

Movement pumps up your endorphins

Physical activity may help bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, any aerobic activity, such as a rousing game of tennis or a walk, can contribute to this same feeling. Beyond endorphins, exercise also helps regulate stress hormones like cortisol and adrenaline, creating a natural sense of calm and balance in the body. Regular movement has been shown to improve mood, reduce symptoms of anxiety and depression, and enhance overall emotional resilience. Importantly, these benefits aren’t limited to high-intensity workouts; even moderate activities, such as cycling, swimming, or dancing, can lift your spirits and leave you feeling more energised and positive throughout the day.

Movement reduces the negative effects of stress

Regular movement has been shown to improve mood, reduce symptoms of anxiety and depression, and enhance overall emotional resilience. Importantly, these benefits aren’t limited to high-intensity workouts; even moderate activities, such as cycling, swimming, or dancing, can lift your spirits and leave you feeling more energised and positive throughout the day.Exercise imitates stress effects, such as the fight or flight response, and helps your body and its systems practice working together through those effects. This can also lead to positive effects in your body, including your cardiovascular, digestive, and immune systems, by helping protect your body from the harmful effects of stress.

Movement is meditation in motion

After a fast-paced game of racquetball, a long walk or run, or several laps in the pool, you may often forget the day’s irritations and concentrate only on your body’s movements. As you regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you stay calm, clear, and focused in everything you do.

Movement improves your mood

Regular exercise can increase self-confidence, improve mood, help you relax, and lower symptoms of mild depression and anxiety. It can also improve sleep, which is often disrupted by stress, depression, and anxiety. All of these benefits can ease stress levels and give you a sense of command over your body and your life.

Exercises that are useful to help manage stress are:

• Take a 15-minute walk at lunchtime. Stepping away from your desk and getting fresh air not only gives your body a break from sitting but also clears your mind, helping you return to work with renewed focus and energy.

• Going for a run. Running is an excellent way to release built-up tension, improve cardiovascular health, and boost mood through the release of endorphins. Even a short jog can help reset your mindset.

• Doing some desk-based exercises. Simple stretches, shoulder rolls, or seated leg lifts can improve circulation, ease muscle stiffness, and give your body a quick refresh during a busy day without leaving your workstation.

• Yoga stretches. Gentle movements and postures encourage flexibility and relaxation while combining physical exercise with mindfulness. Yoga has been shown to reduce stress, lower blood pressure, and improve mental clarity.

• Deep breathing exercises. Focused breathing techniques, such as inhaling slowly through the nose and exhaling deeply through the mouth, can calm the nervous system, reduce tension, and help restore a sense of control in stressful moments.

Together, these exercises provide quick, accessible ways to break the stress cycle, whether you have just a few minutes at your desk or time for a more structured workout. The key to exercises is to make them enjoyable and time-efficient. Desk-based exercises like these are a great way to get your body moving. Alternatively, you can easily move by getting up from your desk and doing three sets of 20 squats.

Useful External Articles:

Movement is Medicine – NHS article

Benefits of Exercise – NHS

Unlocking the power of movement – SportEngland