The Relationship Between Physical Inactivity and Workplace Stress

The relationship between physical inactivity and workplace stress is a pressing issue in occupational health, with profound implications for both employees and organizations. As modern workplaces increasingly demand sedentary behaviors, the lack of physical activity has become a leading contributor to workplace stress. Numerous studies have highlighted how insufficient physical activity negatively impacts mental well-being, productivity, and overall health, creating a cycle of stress and disengagement.

This article explores the complex relationship between physical inactivity and workplace stress, examining the physiological, psychological, and organizational dynamics at play. Drawing from comprehensive research, it also identifies actionable strategies to promote physical activity as a stress-management tool for individuals and businesses alike.

The financial impact of stress is far-reaching. Workplace anxiety affects employee productivity and exacerbated by inactivity, leads to lost productivity and absenteeism, costing organizations significantly. The physiological effects, including burnout, are also crucial. Identifying early signs of burnout and applying prevention strategies is important, because burnout is a direct consequence of prolonged stress, often intensified by sedentary habits.

A company's culture plays a pivotal role in managing stress levels. Therefore, understanding the role of corporate culture in stress management is a key ingredient in having and optimal workspace. Cultures that promote physical activity and wellness contribute to lower stress and higher employee satisfaction. Furthermore, as we stated in one of our articles, balancing ambition with well-being shows how career growth can be aligned with well-being, which includes fostering opportunities for physical activity.

Employees can also benefit from daily habits to combat stress. Daily habits to lower stress at work include also taking pauses to stretch and do some light exercise. These habits highlight the importance of incorporating small, manageable activities, like stretching or walking, into the workday.

The Relationship Between Physical Inactivity and Workplace Stress

The relationship between physical inactivity and workplace stress is multifaceted, involving interrelated physiological and psychological factors. Physical inactivity intensifies workplace stress by limiting the body’s capacity to release tension, regulate mood, and manage anxiety.

Sedentary behaviors, common in office settings and high-pressure professions, exacerbate stress levels, leading to detrimental effects on employees' mental and physical well-being.

As highlighted in Yook’s (2020) study on public office workers, job stress is significantly higher among those who engage in minimal physical activity.

Similarly, Plaza-Ccuno et al. (2023) documented the impact of physical inactivity on healthcare professionals during the COVID-19 pandemic, where job burnout was more prevalent among inactive individuals. These findings underline the importance of physical activity as a preventive and therapeutic measure to address workplace stress.

How Physical Inactivity Fuels Workplace Stress

The modern work environment has evolved into a more sedentary one, with many employees spending long hours at desks, in meetings, or working from a computer screen.

As a result, physical inactivity has become a significant contributor to workplace stress, creating a harmful cycle that impacts both employee well-being and organizational productivity.

The Physiological Consequences of Physical Inactivity

Prolonged physical inactivity disrupts the body’s stress response by increasing cortisol levels, the primary stress hormone. Over time, elevated cortisol results in chronic stress, manifesting as fatigue, anxiety, and irritability.

Yook (2020) found that office workers with sedentary lifestyles experienced significantly higher stress levels, often accompanied by sleep disturbances and decreased energy.

Furthermore, inactivity impairs cardiovascular health, reduces muscle strength, and lowers energy levels—all factors that diminish the body’s ability to cope with stress. When combined with the cognitive demands of modern work, these physiological changes create a vicious cycle of heightened stress and decreased coping mechanisms.

Burnout as a Consequence of Inactivity

Physical inactivity contributes to job burnout, characterized by emotional exhaustion, cynicism, and a reduced sense of personal accomplishment.

Plaza-Ccuno et al. (2023) reported a strong correlation between inactivity and burnout among healthcare professionals.

In high-stress professions, regular physical activity can mitigate burnout by improving mood, enhancing resilience, and fostering a sense of control over work-life balance.

Burnout not only affects individual employees but also hampers organizational performance. Reduced productivity, absenteeism, and high turnover rates are common outcomes, underscoring the need for workplace strategies that prioritize physical activity.

Emotional and Psychological Toll of Sedentary Lifestyles

Orhani and Shehu (2017) emphasized the psychological toll of inactivity, which limits the release of endorphins—natural chemicals that elevate mood and counteract stress.

Employees who lack physical activity often struggle to regulate their emotions, leading to increased anxiety, frustration, and difficulty managing workplace challenges.

Over time, these emotional burdens exacerbate feelings of disengagement and dissatisfaction, eroding overall job performance.

The Role of Physical Activity in Stress Management

Physical activity plays a crucial role in stress management, acting as a natural and effective tool to combat the mental and physical strains of daily life.

In the workplace, where stress levels are often high, regular physical activity can offer significant benefits to employees, reducing stress and enhancing overall well-being.

The Science Behind Exercise and Stress Reduction

Exercise is one of the most effective ways to combat stress. Regular physical activity reduces cortisol levels while stimulating the release of endorphins, serotonin, and dopamine—neurochemicals that enhance mood and emotional well-being.

These physiological changes improve mental clarity, resilience, and the ability to manage stress effectively.

Yook (2020) demonstrated that moderate-to-vigorous physical activity (MVPA) significantly reduced stress among office workers, with even small amounts of exercise yielding noticeable benefits.

Incorporating activities such as walking, yoga, or strength training into daily routines can transform stress management for employees across various industries.

Leisure-Time Physical Activity vs. Occupational Physical Activity

Not all physical activity has the same impact on stress reduction. de-Pedro-Jiménez et al. (2021) distinguished between leisure-time physical activity (LTPA) and occupational physical activity, noting that LTPA provides greater mental and emotional benefits.

While physically demanding jobs may increase fatigue and stress, recreational activities allow individuals to unwind and recharge, fostering better mental health and job satisfaction.

Physical Activity and Job Satisfaction

Plaza-Ccuno et al. (2023) highlighted how physical activity improves job satisfaction by enhancing emotional well-being, reducing anxiety, and fostering a sense of accomplishment.

Active employees report feeling more engaged, energized, and capable of managing workplace pressures, contributing to a positive organizational culture.

Broader Implications of Physical Inactivity and Workplace Stress

The relationship between physical inactivity and workplace stress extends far beyond individual health, influencing organizational productivity, employee satisfaction, and long-term business success.

While the immediate impacts are often felt in the form of burnout, fatigue, and decreased morale, the broader implications have lasting consequences for both employees and employers.

Economic Costs of Stress and Inactivity

The economic impact of physical inactivity and workplace stress is significant, with stress-related absenteeism, turnover, and reduced productivity costing billions annually.

Orhani and Shehu (2017) highlighted the financial strain on organizations that fail to address these issues, emphasizing the importance of investing in wellness programs that promote physical activity.

By encouraging regular exercise, businesses can reduce healthcare costs, improve employee retention, and boost overall productivity—creating a healthier and more sustainable workforce.

Barriers to Physical Activity in the Workplace

Despite its benefits, many employees face barriers to engaging in physical activity. Long work hours, limited access to exercise facilities, and cultural attitudes often discourage movement.

Addressing these challenges requires a holistic approach, combining policy changes, workplace design, and employee education to foster an environment that supports active lifestyles.

Workplace Interventions and Strategies

Organizations play a pivotal role in promoting physical activity. Practical strategies include offering fitness programs, providing access to gyms or yoga classes, and integrating movement into daily routines through standing desks and walking meetings.

Encouraging short activity breaks throughout the workday can also improve focus, reduce fatigue, and alleviate stress.

Yook (2020) recommended structured interventions tailored to specific work environments, ensuring that all employees have access to opportunities for physical activity.

These initiatives not only enhance employee well-being but also build a sense of community and shared purpose within the workplace.

Conclusion

Recognizing the importance of physical activity, we understand how staying active is crucial to minimizing the impact of stress on our bodies. Regular exercise helps us better manage stress, improve our physical and mental well-being, and enhance overall productivity.

As we navigate the daily demands of work and life, incorporating movement into our routines becomes an essential part of maintaining balance and health.

Having explored this topic further through recent research, we bring you a curated selection of literature that highlights the relationship between physical inactivity and workplace stress.

These studies underscore the significance of staying active to combat stress, burnout, and job dissatisfaction. We suggest you read the following articles to dive deeper into this important area of study:

• Yook Y. S. (2020). Relationship between physical activity and job stress among public office workers. Journal of Physical Therapy Science, 32(12), 839–843.

• Plaza-Ccuno, J. N. R., Vasquez Puri, C., Calizaya-Milla, Y. E., Morales-García, W. C., Huancahuire-Vega, S., Soriano-Moreno, A. N., & Saintila, J. (2023). Physical Inactivity is Associated with Job Burnout in Health Professionals During the COVID-19 Pandemic. Risk Management and Healthcare Policy, 16, 725–733.

• Orhani, Zenel & Shehu, Marsela. (2017). Stress at Work and the Role of Physical Activity in Its Management and Reduction. Academic Journal of Interdisciplinary Studies, 6.

• de-Pedro-Jiménez, D., Meneses-Monroy, A., de Diego-Cordero, R., Hernández-Martín, M. M., Moreno-Pimentel, A. G., & Romero-Saldaña, M. (2021). Occupational and Leisure-Time Physical Activity Related to Job Stress and Job Satisfaction: Correspondence Analysis on a Population-Based Study. International Journal of Environmental Research and Public Health, 18(21), 11220.

These readings offer valuable insights into the critical role physical activity plays in mitigating stress in the workplace and enhancing overall job satisfaction and well-being.