Feeling stressed at work?

If you do, you’re not alone. 65% of adults say work is a significant source of stress. Harvard and Stanford researchers also found that stressful jobs can actually lower your life expectancy. So, how do we cut back on stress at work? Here are some helpful tips to decrease stress.

Exercise. The American College of Sports Medicine recommends that we get at least 150 minutes of moderate exercise per week. We know that three ten-minute brisk walks a day is more beneficial than getting those pesky 10,000 steps in. As a bonus, with 30 minutes of brisk walking for five days out of the week, you can reach your recommended minutes without making a trip to the gym that you may not have time for during your busy schedule.

Eat Healthy.One of the best ways to eat healthy at work is by bringing your own lunch. Preparing your meals over the weekend or even a day in advance will help you stay on track. Choosemyplate.gov is an excellent resource for help on healthy eating and gives you some ideas on what to bring. Try avoiding cafeterias at work, as they can lead us to temptations of comfort foods, such as pizza, ice cream, or burgers. These types of foods will leave you feeling tired, which can affect your productivity at work.

Get Enough Sleep. Try to set a goal to get eight hours of sleep at night. You can get into this routine by trying to go to bed and getting up at the same time every day. Also, try not to sleep in on the weekends, as this can throw off your routine. Limit screen time at night and try to have all devices put away an hour before you go to bed.

Following these simple steps will put you in the right direction for reducing stress and increasing your energy and productivity throughout the week.

Alyse Johnson, BS, ACSM CPT is a personal trainer with the University of Michigan. She also works with a variety of clients throughout Southeast Michigan promoting, creating, and maintaining healthy lifestyles.