Walk Off Stress

By participating in a regular walking program, you can offset the long-term health implications of stress — and there are many. Research has linked stress to a host of physical ills, from back pain and stomach upset to high blood pressure and heart disease.

Of course, when you're under pressure, whatever its source, going for a walk may be the last thing on your mind. You're not the only one who feels that way. When researchers tracked the exercise habits of 82 women for 8 weeks, they found that the women worked out less often during weeks that were filled with stressful events. At those times, exercise was "just one more thing to do."

When walking starts to feel like a stress producer instead of a stress reducer, making some adjustments in your workout can help. Here's what to do.

Adopt the right attitude.Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.

Aim for the a.m.Walking first thing in the morning, before anyone else is out and about, gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, California. "When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity," she notes.

Seek out new scenery. Choose a walking route that takes you down quiet streets or through a beautiful park. The more appealing your surroundings, the calmer you'll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.

Dust 'em. Pick a walker on your path who seems a bit more fit and faster than you. Then try to pass her.

Slow your pace.Pushing yourself to go faster or farther only adds to your stress. During tense times, keep your walks leisurely.

Break up your workout. If your schedule is so busy that you can't find one chunk of time for your walk, take advantage of spare minutes throughout the day. Head outdoors for a stroll before or after lunch or between appointments. Even 5 minutes of walking is enough to recharge your batteries.

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