We put together this blog on “Stress and Tension Relief through Exercise”, in this blog we explain what stress is, how it impacts the body and what you can do to help Stress and Tension relief through exercise.

We have also included videos with simple stretches you can do at your desk and a longer relaxation exercise video you can do at home, a couple of times a week.

A 2014 study on absenteeism by the Small Firms Association found that absenteeism cost small businesses over €500 million a year.

It found that 4,052,222 days were lost last year of which 21% were due to Anxiety/ Depression (14%) and Stress (7%)

What is Stress?

Stress is the body’s reaction to any change that requires an adjustment or response.

The body reacts to these changes with physical, mental, and emotional responses.

Stress is a normal part of life. Many events that happen to us and around us put stress on our body.

You can experience stress from your environment, your body, and your thoughts.

Stress can be positive, keeping us alert and ready to avoid danger. Fight or Flight!!!

Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

Stress that continues without relief can lead to a condition called distress. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping.

Stress also becomes harmful when people use alcohol, tobacco, or drugs to try to relieve their stress. these substances tend to keep the body in a stressed state and cause more problems.

Stress and Tension Relief through Exercise:

the body produces Adraline and Cortisol when under stress, the body then must use up these hormones to regulate the hormones in the body, this can be done through exercise. If these hormones remain in the body due to lack of activity it can lead to a build up of stress and muscle tension. Regular exercise is one of the best ways to manage these hormones. Walking is a great way to get started and stretching can also relieve muscle tension. Everyday activities such as housecleaning or gardening can reduce stress. Any exercise helps to reduce adrenaline and cortisol from the body which will not happen sitting at your desk.

Benefits of Exercise on Stress:

  • Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol.
  • Exercise stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.
  • Exercise and sports also provide opportunities to get away from it all and to either enjoy some solitude or to make friends and build networks
  • Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar.
  • Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.


10 min Desk Stretch:

20 min Relaxation and Stretch session:

Other ways to Avoid Stress

Stress is a part of life, and you can’t always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it.

Manage your time: find the time for more of the things you want and need to do. Managing your time can make your life easier, less stressful, and more meaningful.

Look at your lifestyle: Find a balance between personal, work, and family needs.

Get enough sleep: Your body recovers from the stresses of the day while you are sleeping.

Adopt healthy habits: Eat a healthy diet, limit how much alcohol you drink, and don’t smoke. Staying healthy is your best defence against stress.