Essentials

Stress is a constant part of life. According to a 1996 Prevention magazine survey, 75 percent of respondents believed they had "great stress" at least one day per week, and most of their stress was job-related.

Our bodies' automatic responses to stress, including increased heart rate and blood sugar, blood clotting and blood diversion to muscles, originally were meant to be life-saving measures to help primitive man overcome physical challenges. However, in our current society, these responses can be damaging because we often must cope with psychological challenges from which there is no release for our bodies' physical reactions.

To help you release stress, there are several physical and mental exercises you can do at your desk that won't take much time out of your day. Most important, you easily can adapt stress relievers into your lifestyle, which will make you healthier, happier and more productive.

Physical relief

You've heard it before—exercise not only is good for your health but also is considered a great stress reliever. It allows your body to release the innate physical reactions formed to combat stress.

A simple exercise technique that requires few, if any, accessories and can be done at your desk is yoga. Yoga was designed to create harmony in a person's body and mind. It is said to strengthen muscles, bones and joints, as well as stimulate the digestive, circulatory, respiratory and nervous systems. The deep breathing involved in yoga also is said to improve mental mood, a major factor of stress. Try the following yoga poses at your desk to relieve stress in your shoulders and back, areas where tension can build:

The backbend. While sitting upright in your chair, take a deep breath and interlock your fingers behind your neck with your elbows pointing outward. Make sure your shoulder blades are above the top of the chair; lift your chest; arch your lower back; and bend backward over the chair. You should feel a stretch in your upper back and shoulders and across your chest. Breathe deeply, and hold for 10 seconds.

The rabbit. While sitting in your chair, interlock your hands behind your back and place your feet shoulder-width apart on the floor. Slowly lower your upper body toward the floor and allow it to hang limp while lifting your hands toward the ceiling. This will stretch your arms and back while increasing blood flow to your head and releasing tension. Breathe deeply, and hold for 10 seconds.

More desk yoga exercises can be found at www.efit.com or by purchasing a desk yoga CD-ROM from www.yogaatyourdesk.com.

Mental relief

The 1999 Music Making and Wellness Project conducted by Michigan State University, East Lansing, found that music decreases anxiety and depression. To help music provide immediate changes to your mood, try recording a cassette or compact disc of music that inspires you and alters your mind. Listen to it when you need to lift your spirits or when you need an energy boost.

Because stress is a common part of life, there are many organizations that can help you combat stress, including the American Institute of Stress, which offers a monthly newsletter and information packets. Also, the Web site www.talkaboutstress.com provides a short questionnaire to profile your source of stress and identify your stress level. The site also features stress-education pages that provide advice and tips for stress reduction, as well as moving graphics and peaceful music that can set your mind at ease.

Innovations

If you are looking for the ultimate stress reliever, you may consider purchasing a bike-desk. ORGATEC, an international office furniture fair held in Cologne, Germany, recently unveiled the bike-desk, which was created by SIS International, Helsinge, Denmark. The 28- to 48-inch- (711- to 1219-mm-) high adjustable desk features an attached chair, one wheel and pedals that allow you to relieve stress, increase blood flow and burn calories while working. The desk is available for $7,900 and can be purchased by contacting SIS International's Londonderry, N.H., office at (603) 432-4495.

Consider the rewards of reducing stress—it can prevent a myriad of health problems and make you happier and more productive.

Christina Koch is associate editor of Professional Roofing magazine and NRCA's manager of public relations.