According to the Anxiety and Depression Association of America, seven out of 10 adults say they experience stress or anxiety daily. While there is no quick solution to completely remove stress from your life, there are ways to better manage stress. We asked our Gold’s Gym fitness experts and brand ambassadors for their best tips to reduce stress.

1. Maximize music

“Music is a mood booster and pain reliever, and it keeps you moving efficiently,” says Erin Gregory, Gold’s Gym fitness program national development manager.

Laura Micetich, a Gold’s Gym brand ambassador, agrees. “Create an absolutely killer playlist filled with your favorite hype songs. Listening to music will help time fly as well as ensure you get in a great workout.” Check out Laura’s go-to workout playlist here, and try out the  GOLD’S AMP™ digital training app, which offers workouts along with thousands of DJ mixes.

2. Eat well

“Stress creates inflammation, which adversely affects energy levels and risk of chronic diseases,” says Connie Cheng, Gold’s Gym wellness director. There are small changes you can make to your eating habits to combat inflammation caused by stress.

  • Increase fiber from complex carbohydrates (e.g., whole grains), plant foods (e.g., fruits and vegetables), nuts, seeds and beans.
  • Consume alcohol in moderation.
  • Limit saturated and trans fatty acids (mostly found in highly processed, packaged food products).
  • Meet the recommended intake of omega-3 fatty acids. If using supplements, take a 500-milligram dose twice a day with meals.

3. Get more sleep

Andy Coggan, director of the Fitness Academy at Gold’s Gym, suggests getting at least seven hours of sleep each night. “If you cut your sleep short for too long, it will catch up to you and your stress will rise.” And remember, exercising can help you get better rest.

4. Go outside

Coggan also recommends going for a walk with a friend or family member as a good way to stay active, get some fresh air and talk about potential stressors. GOLD’S AMP™ Coach Lee Wratislaw also recommends getting outside to reduce stress. “I like to do an outdoor running workout on GOLD’S AMP™ to reduce my stress. It feels great to get outside and push myself on a run.”

5. Take 5!

You don’t need a significant amount of time to reap the benefits of working out. The same study from the Anxiety and Depression Association of America also found that just five minutes of aerobic exercise can provide relief for stress and anxiety. Exercise can also help you think more clearly.