Why Exercise Matters During Stress: The Role of Fitness in Stress and Burnout

When you are under pressure for a long period of time, it is normal for your body to respond as well. You may sleep less well, feel tense, have less energy, or notice that your mind simply cannot seem to switch off.

When we talk about stress, we often focus mainly on what is happening psychologically or on the circumstances at work. But there is another important part that is sometimes overlooked: the body itself.

Research suggests that good physical fitness is associated with fewer symptoms of stress, burnout and depression. In particular, people who experience high levels of stress may benefit from having a good level of physical fitness.

Stress is not just in your head

Stress is not only something you think or feel. It also has a clear physical component.

When you are under stress for a prolonged period, your body can remain in a state of increased alertness. Your heart rate, breathing and muscle tension may remain elevated, while your body continues to prepare itself for action.

In the short term, this response is completely normal and even useful. Problems can arise when your body does not get enough opportunity to recover afterwards.

You may then experience symptoms such as:

• fatigue and low energy;

• tense muscles;

• headaches;

• feeling restless or constantly rushed;

• difficulty sleeping;

• difficulty relaxing;

• problems with concentration;

• irritability;

• low mood;

• losing interest in activities you normally enjoy;

• feeling as if you are constantly "switched on".

When these symptoms continue for a long time, it can become increasingly difficult to break the cycle of stress and exhaustion.

What does physical fitness have to do with stress?

An interesting study by Gerber and colleagues examined the relationship between stress, burnout, depressive symptoms and physical fitness.

The study included 197 healthy adults between the ages of 25 and 50. The researchers looked at perceived stress, burnout symptoms, depressive symptoms and cardiorespiratory fitness.

The results showed that people with better cardiovascular fitness generally reported fewer symptoms of burnout and depression. Among people who experienced high levels of stress, certain stress- and tension-related symptoms also appeared to be less common in those with higher levels of physical fitness.

This is an interesting finding.

However, it does not mean that exercise prevents or cures burnout. The study mainly demonstrates an associationbetween physical fitness and psychological well-being. Because the study measured these factors at one point in time, it cannot establish that better fitness directly causes lower levels of stress or burnout.

Nevertheless, the findings provide an important indication: your physical capacity may play a role in how your body responds to prolonged stress.

Why can exercise help with stress?

When you have been tense, overwhelmed or exhausted for a long time, exercise may be the last thing you feel like doing.

You may think:

"I already have so little energy. Why would I make myself exercise as well?"

That is an understandable thought.

At the same time, regular and appropriate physical activity can help your body regain a better balance. Exercise can contribute not only to physical fitness, but also to better mood, sleep and relaxation.

It does not necessarily mean that you have to exercise intensely.

Walking, cycling, swimming, light strength training or another form of physical activity can already be valuable.

The most important thing is that the activity matches your current level of physical and mental capacity.

When you are stressed, more exercise is not always better

This is an important point.

When you are already overwhelmed, it can be tempting to see exercise as a way to get yourself back on track as quickly as possible. But when your body has been under prolonged stress and is not recovering adequately, very intensive exercise can create additional strain.

The goal is therefore not to exhaust yourself.

The goal is to allow your body to experience manageable physical activity, followed by sufficient recovery.

For example, you could start with:

• taking a gentle walk every day;

• cycling regularly;

• short periods of movement throughout the day;

• light strength or fitness training;

• spending time exercising outdoors;

• choosing activities that you enjoy and that are not focused on performance.

From there, you can gradually increase the amount of activity as your capacity improves.

Listen to how your body responds

When dealing with stress-related symptoms, it is important not only to look at what you do, but also at how your body responds.

For example, a walk may help you relax and leave you feeling more energetic. But if the same walk leaves you exhausted for hours afterwards, it may be a sign that the level of activity is still too demanding.

Your body is constantly providing information.

Learning to recognise these signals can therefore be an important part of recovery.

Ask yourself:

How do I feel before exercising?

How do I feel while I am exercising?

And perhaps most importantly:

How do I feel a few hours later or the following day?

In this way, you can gradually learn what your body is capable of at this stage of your recovery.

Recovery from stress involves more than exercise

Although physical activity can be important, stress is rarely just a physical problem.

When you have been overloaded for a long period, it is also important to look at the factors that may be maintaining your stress.

These may include:

• a high workload;

• being constantly available;

• difficulty setting boundaries;

• perfectionism;

• a strong sense of responsibility;

• not taking enough breaks;

• poor sleep;

• having too little time for yourself;

• prolonged worrying or overthinking;

• insufficient recovery after periods of activity.

Sometimes you become so used to simply carrying on that you only realise how much you have been struggling when your body finally forces you to slow down.

At that point, it may be necessary not only to move more, but also to learn how to deal with physical and mental demands differently.

The balance between stress and recovery

A healthy body is capable of dealing with physical and mental demands.

In fact, a certain amount of challenge is necessary to become stronger and fitter.

But challenge only works well when there is enough recovery afterwards.

You can think of it as a balance:

stress or exertion → recovery → adaptation → increased capacity

When the demands continually exceed your ability to recover, the process can start moving in the opposite direction:

stress or exertion → insufficient recovery → fatigue → reduced capacity → increasing symptoms

That is why, when dealing with stress or burnout, it is important not only to look at everything you still have to do, but also at what your body needs in order to recover.

From "I have to" to "What do I need?"

For some people, exercise has been something they felt they had to do for years.

You had to go to the gym three times a week. You had to run. You had to reach a certain number of kilometres.

When you are experiencing stress or burnout, this performance-oriented approach to exercise can create additional pressure.

Recovery sometimes requires a different approach.

Not:

"How much do I have to do today?"

But:

"What does my body need today?"

One day that might be a longer walk. On another day, it may be a gentle walk or simply more time to recover.

Learning to listen to your body can eventually help you regain confidence in your own physical capacity.

Psychosomatic symptoms: body and mind are connected

With psychosomatic symptoms, the body and mind cannot always be viewed separately.

Long-term stress can cause or intensify physical symptoms. At the same time, physical symptoms can affect your mood, sleep and energy levels. That is why it is important to look at the whole picture.

When is it time to seek help?

Everyone experiences periods of stress. Stress is a normal part of life.

It becomes important to take action when symptoms persist or begin to have an increasing impact on your daily life.

For example, when you:

• feel constantly tired;

• sleep poorly;

• experience persistent physical tension;

• worry excessively;

• find it difficult to relax;

• have less and less energy;

• become more easily irritated;

• have difficulty concentrating;

• enjoy things less than you used to;

• feel that you constantly have to keep going;

• notice that your body is increasingly telling you that things are too much.

Waiting for these symptoms to disappear on their own is not always the best approach.

Source

Gerber, M., Lindwall, M., Lindegård, A., Börjesson, M. & Jonsdottir, I. H. (2013). Cardiorespiratory fitness protects against stress-related symptoms of burnout and depression. Patient Education and Counseling, 93(1), 146–152.

Additional reference: World Health Organization. Guidelines on physical activity and sedentary behaviour.