Everyone experiences stress to some degree. But some of us have even more stress on our plates. In honor of April’s Stress Awareness Month, the Health and Wellness Council brings you the following tips to improve your health and reduce your stress – whatever the cause of your stress may be. Check in with yourself, and see if these suggestions speak to you.

National Walking Day takes place on April 5 this year, and it’s exactly what it sounds like – a day to invest in your health by taking a walk. It also serves as a reminder that physical activity doesn’t have to mean committing to a punishing gym routine or paying money for boutique fitness classes. Something as simple as a daily, brisk walk can help you live a healthier life. Establishing a regular walking routine can help you:

• Maintain a healthy weight and lose body fat
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
• Improve cardiovascular fitness and muscle endurance
• Strengthen your immune system, bones, and muscles
• Increase energy levels
• Improve your mood, cognition, memory, and sleep
• Improve your balance and coordination
• Strengthen immune system
• Reduce stress and tension

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity spread out over the course of a week. Greater amounts of exercise will provide even greater health benefits, but even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up and provide health benefits.

Remember that it’s OK to start slowly – especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, then increase your time by five minutes each week until you reach 30 minutes.

Tips for staying motivated:

• Keep a record of how many steps you take, the distance you walk, and how long it takes you. You can use an activity tracker, app, or pedometer to calculate steps and distance, or record these numbers in a walking journal.
• Recruit a neighbor or a friend to join you. Or, if you happen to be at Fairview Park, join us every Wednesday this month at 12:30 p.m. for a 30-minute outdoor walk! For more information, contact Caitlin Christian.
• Consider this walk your me time. Listen to music or podcasts to pass the time, or take advantage of this time by calling a friend or family member to catch up.
• Vary your route. Variety is the spice of life, so why stick to the same old walking route? Explore new trails, walk around a new neighborhood, or walk your established route in reverse.

Mental health and substance use disorders affect millions of people every day. Realizing this, we’d like to share information with you about Cigna’s behavioral health seminars. These free, confidential seminars that are taught by industry experts may help alleviate some of your stress and help you cope with:

• Autism
• Eating disorders
• Substance use
• Children and adolescent behavioral health issues

Being a caregiver for a family member (or members) is a tough job, with responsibilities that can be equal parts rewarding and exhausting. If you’re feeling burned out from the demands of caregiving, help is available in many forms. We encourage everyone to take advantage of the time-saving, convenient caregiving and emotional support resources listed below.

Enlist some extra help

If cleaning the house or walking the dog during your free time is the last thing you want to do, you’re not alone! Bright Horizons has free resources to help you search for and locate services, including child care, pet care, adult care, housecleaning, and more.

Rely on backup care services for your backup plan

When school is closed or your mother’s home health aide calls in sick, backup care help is one call or click away. Bright Horizons’ backup care resources allow you to secure reliable child or adult care for up to 10 days a year at one of the Bright Horizons centers for $15 per day, or have someone come and care for your child or adult in your home (child care and adult care) or theirs (adult care) for $6 per hour.

Turn to your Confide/Employee Assistance Program (EAP) for free, confidential support 24/7

Your Confide/EAP benefit offers resources and counselors to help you identify options and potential solutions for many of life’s challenges, including child care and senior care. There are also free live and on-demand webinars about a range of issues, including caregiving.

If you’re interested in speaking with a professional, you and members of your household can receive up to eight free, confidential, in-person visits with a licensed professional counselor.

No time to set up a formal therapy session?

You and members of your household have free access to Talkspace, a text- and video-based therapy service that connects you to a dedicated, licensed therapist in your state, whom you can privately text message or chat via live video anytime.

Understanding and managing finances can be a huge source of stress. We have resources that may help you better understand your finances and feel better about your financial future.

BenefitsNavigator offers tools and resources to assist you with financial learning and planning. Tutorials, videos, tools, and calculators are available to help you expand your financial knowledge and wellness.

Another free resource for you are the live and on-demand financial webinars through Alight Financial Advisors. Topics range from budgeting and retirement planning to buying a home, saving for college, and protecting your assets through life, disability, and other insurance coverages.

April live webinars

To view these valuable financial wellness resources, visit BenefitsNavigator and select the Financial Education Center tile, or select Savings and Retirement and click on the Financial Education drop-down button.