Stress and Exercise: How to Find the Perfect Balance

(A No-Nonsense Guide for Nigerians and Afro-Diaspora Fam Who Are Tired of the #HustleLife)

Stress and exercise e be like love-hate relationship. Sometimes exercise is the perfect escape from wahala, like taking a brisk walk with fire playlist after sitting in Lagos traffic for 3 hours. Other times, you hit the gym hoping to smash away anxiety but the next day, your body feels like it’s filed an HR complaint against you.

Let’s talk about balance not the “wake up at 4AM and run 10K because one fitfluencer said it’s self-discipline” kind. I'm talking about your balance. The one your mind, body, and Naija lifestyle can actually support. Not the all-or-nothing madness.

So, if you’re trying to use exercise to fight stress without becoming a zombie or tearing your ligaments pull a chair. I’ve lived it. I’ve messed it up. I’ve learned.

Let me gist you.

First, Let’s Call Stress What It Really Is

Stress isn’t just “I’m tired.” Sometimes it’s crying into your jollof at midnight. Sometimes it’s feeling like you’re one petty annoyance away from snapping at everybody from the Uber driver to your boss to the person who sent “k” as reply in chat.

Let’s be real. You might eat your stress, sleep your stress, lash out, or work yourself into the ground. Some of us exercise through it but here’s the trick: exercise can be medicine and poison. It depends on how you use it.

Exercise won’t fix bad sleep, emotional trauma, or a soul wey dey weep. But it can be one of your best coping tools if you don’t turn it into another form of stress.

Let Me Tell You How I Got This Wrong (and Right)

This story is about my cousin Ayo. Tech bro. Sharp guy. Used gym like therapy. Till one day he landed in ER with severe muscle tension, high BP, and dehydration. Why? He was obsessed with pushing through the pain gym was the only place he allowed himself to feel “in control.”

Meanwhile, my aunty Nkechi does 20 minutes of YouTube dance workouts four times a week. She sleeps well. Eats like a queen. Laughs plenty. Her stress levels? Smooth like baby bum. What's the difference?

Ayo was escaping stress by adding more. Nkechi manages it with balance.

ALSO READ

Simple Home Remedies for Better Sleep and Relaxation (Nigerian Guide)

Best Foods for Glowing Skin and Natural Energy (Backed up by Nutrition Experts: Nigerian Wellness Guide)

The Ultimate Guide to Intermittent Fasting: Benefits, Risks & Meal Plans

Stress & Exercise Let’s Break It Down (With Real Talk)

Helpful Truth

1 Not All Exercise Is Good for You When You’re Stressed

Some people swear by high-intensity workouts (HIIT, weightlifting, Insanity). But if your nervous system is already on red alert (think: late salary, family pressure, NEPA blackout mid-Zoom call), hardcore exercise may make your body think you’re running from danger again.

Your cortisol rises. You stress more. You overtrain. You crash.

2 Slow Exercise Doesn’t Mean “Lazy”

Walking. Yoga. Light jogging. Stretching. These movements heal the body. They don’t get enough clout because they don’t make you sweat buckets. But don’t let Instagram fool you — not every workout needs to look like punishment.

3 Balance Starts with Listening

Stop treating your body like an enemy. Ask yourself:

“Why am I working out today?”
“Am I energized, or am I literally dragging my body?”
“Will this workout help me feel calm — or make me tired and useless later?”

If the answer feels violent? Pause.

The Science (Simplified Like Jollof Recipe for Beginners)

Moderate exercise lowers stress hormones (cortisol) and increases feel-good ones (endorphins, dopamine).
Over-exercise can spike stress. Your body doesn’t know the difference between running for fun vs running for your life from lion.
Recovery is when growth happens. No rest = no gains.

So if your exercise routine makes you feel edgy, achey, moody, or exhausted it’s time to scale down.

Move Smart Not Hard (The Afro-Balanced Guide)

If You’re Going Through Intense Stress (Job loss, grieving, divorce)

Keep workouts light and calming:

Walking (especially in nature or with music)
Yoga or stretching (YouTube has free options)
Tai Chi or gentle mobility flow
20 minutes max

Your heart and mind need peace, not punishment.

Moderate Stress (Work pressure, bills pileup)

Go for steady movement:

30 mins brisk walk 3–5x per week
Beginner strength training at home
Dance workouts (Afrobeats playlist, please!)

You’ll feel strong, but not wrecked.

Low Stress / High Energy Days

Now you can crush those gym goals:

Weight lifting (max 3x per week)
High-intensity cardio (sparingly)
Sports (basketball, football with friends)

Energy is high. Use it. But don’t forget to recover.

The 70-20-10 Rule for Exercise + Stress

70% – Light or moderate movement
20% – Strength or medium intensity
10% – High intensity / personal best / beast mode stuff
Too many people do it upside down 70% high-intensity madness, 10% rest. No wonder we crash.

Insider Tips Trainers Don't Tell You (But Should)

Sleep first. No amount of push-ups will replace 6 hours of good sleep.
Food is fuel. If you’re skipping meals, your workouts will feel like punishment.
Community is medicine. Join group walks, sports clubs, church fitness teams movement bonds us.
Workout windows matter. Late-night workouts may wake your body instead of winding it down. Find YOUR sweet spot.
Recovery builds resilience. Foam roll. Stretch. Meditate. Use heat therapy or Epsom salt baths. You deserve soft rest.

African Stories, African Solutions

In my grandma’s days, nobody needed treadmill stress relief. Movement was baked into life communal farming, dancing at naming ceremonies, carrying water, sweeping compound. Stress was met with nature, body, food, and laughter. Today, we fix stress with Netflix and shawarma.

Maybe the ancestors were onto something.

Myth vs Reality (A Naija Edition)

Myth	Reality
“Sleep is for the weak”	Sleep is a healing requirement
“Gym every day = healthy”	Body needs rest. Muscles rebuild during rest
“Only high-intensity works”	Low-intensity burns fat & reduces cortisol
“Sweat = stress relief”	Over-sweating sometimes = stress response
“You must have a gym membership”	Dancing in your room counts. Period.

Weekly Stress-Friendly Workout Example

Monday: 30-minute walk + 10-minute stretch
Tuesday: 20-minute strength (bodyweight squats, push-ups, planks)
Wednesday: Rest
Thursday: 25-minute dance workout (Afro-highlife)
Friday: Light jog or cycle, 20 minutes
Saturday: Sport or group hangout (football, frisbee, cycling)
Sunday: Yoga or deep stretch, 20 minutes + sleep, food, laughter

FAQs — Because You Probably Still Have Questions

1. Can I use exercise to replace therapy?
No. They work beautifully together, but one is not a substitute for the other.

2. How do I know when I’m overdoing it?
If you're sore for 3+ days, cranky, not sleeping, or injured — slow down.

3. Can walking really reduce stress?
Absolutely. Especially if you leave your phone, or pair it with music or podcast.

4. I feel lazy. How do I start?
Start where you are. 10 minutes = victory. The hardest part is putting on your shoes.

5. What’s the best time to work out for stress?
Late morning or early evening avoid going too hard right before bed or as soon as you wake.

Challenge

What’s ONE movement that brings you joy not stress, not guilt just joy? Dancing? Walking barefoot on grass? Jumping rope outside the compound with neighbors?

Start with that. Do it for 10 minutes today. Let it meet your stress with grace. Let it heal not hurt your body.

Stress will pass. But how you treat your body now decides how well you survive it.

So what’s your move?