LOWER STRESS

Brisk walking burns off the effects of stress hormones and triggers a much-needed relaxation response – a post-exercise glow that brightens even the glummest days. Add some stretching to completely unravel tension. Aim to accumulate 20 to 30 minutes of 2- to 3-point activity and stretching.

Your stress-busting day at a glance

TOTAL 50 TO 55 POINTS WAKE UP Spend three minutes gently stretching (3 pts). 10:30AM OR 3:30PM Take a brisk 10-minute walk around the building (20 pts). At home with kids? Add a pram, but keep up the pace (25 pts). NOON Hit the office stairwell for four flights or run up and down your stairs at home four times before lunch (4 pts). 5:30PM Do a 10-minute bodyweight workout (10 push-ups, 10 crunches, 10 squats, 10 lunges, 10 back extensions). An alternative: take a brisk 10-minute walk before dinner (20 pts for either option). BEDTIME Do three minutes of easy stretching (3 pts).

Quickie 30-Point Stress-Reduction Workout

Frazzled? Settle your nerves in under 20 minutes with this supersimple walk. 1 Warm up with easy walking for five minutes (5 pts). 2 Walk at a brisk pace for four minutes (8 pts). 3 Go very fast for two minutes (6 pts). 4 Go back to brisk for three minutes (6 pts). 5 Cool down for three minutes (3 pts). 6 Stretch for two minutes (2 pts).