who listened to music while walking covered four more miles during the eight-week study than those who didn’t.

• mix it up. Don’t walk

the same route every day. The joy of walking is that you can do it any time, any- where, so try a nature trail, or walk to the supermarket. It’ll do more than mentally engage you—the varied terrain will also work different leg muscles. • breathe in. Many of us

unintentionally hold our breath when we exercise, then wonder why we feel breathless. Your muscles need oxygen for energy; so inhale for a count of three, then exhale through your mouth for a count of three.

• take the dog. Once

they get used to walks, they’ll nudge and whine until you take them. Who can resist puppy-dog eyes? If you haven’t got a dog, walk a friend’s—the commitment will keep you motivated.

• choose the scenic

route. Australian research found that men who viewed their town as “aesthetic” were more likely to go for walks. People who live in “walkable” places walk an average of 70 minutes more per week than those living in less stroll-friendly areas.

5 ways to beat work stress

keeP a “PerSPective

remiNder” Work is stressful, but your troubles are prob- ably smaller than they seem. Keep a picture (such as earth from space) on your desk to remind you that there are more important things than deadlines.

liSteN to mUSic

A study by Sheffield University found that office workers who listened to music were happier and performed better—but only if they chose the music themselves.

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oNe thiNg at a

time Office workers change tasks on average every three minutes, which is inefficient and tiring. Start your day with two hours of focused work, if possible, with no emailing or phone calls.

eat NUtS aNd

SeedS Brazil nuts contain selenium, which helps fight depression, while pumpkin seeds are packed with energy-boosting iron.

be direct Don’t

get angry after a negative encounter with a colleague. Instead, say, “I’m finding our inter- actions stressful and would like to improve our relationship. What do you suggest?” Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24