Shed Stress in 20 Minutes: Stress-Busting Walk

Total time: 20 minutes

A workout relieves tension not only while you're sweating, but afterward too. And the more you exercise, the greater the mental-health benefit, a study from University College London has shown. Another motivator: Your waistline may shrink. Research in mice found that stress activates a chemical, neuropeptide Y, that leads to abdominal obesity. And finally, when you're less anxious, you'll be less likely to turn to diet-wrecking snacks.

The strategy: Intersperse fun cardio moves in your walk to break things up and get your mind off your troubles. Choose one of the two cardio options or alternate between the shuffle and the rope skipping.

YOUR PLAN

3 minutes: warm-up: Focus on deep breathing: Inhale through nose for two counts, and exhale through mouth for five

2 minutes: fast walk

2 minutes: cardio move

1 minute: fast walk

2 minutes: cardio move

2 minutes: fast walk

2 minutes: cardio move

2 minutes: fast walk

2 minutes: cardio move

2 minutes: cooldown

For an extra challenge, replace two fast walks with superfast walks

TAKE A BREATHER

If you have time after your walk, try this classic de-stressor: Find a comfy spot outdoors (or at home), and sit with your legs crossed and eyes closed. Inhale for a count of five, expanding your belly. Hold for two counts, then exhale for five. Repeat five (or more) times. Focus on your breathing; if your thoughts start to drift toward the day's problems, gently bring your attention back to your breath.

Ready to move? Get the exercises!