Try these tips to ease the physical stresses of the day and keep your body energized and healthy.

Breathe deeply You’ll feel more energized when you’re getting oxygen into your blood, says Kendra Harrington, a physical therapist at Walter Reed Army Medical Center in Washington, DC. “Next time you’re sitting or lying down watching TV, try deep breathing once an hour. Breathe in through the nose and out through the mouth. Make sure you’re breathing in through your diaphragm, not your chest and ribs. That’s what revitalizes the body,” says Harrington.

Hit the snooze button Besides leaving you groggy and grumpy, skimping on sleep may increase your blood pressure, according to epidemiologist James Gangswich at Columbia University Medical Centre in New York City. People who clocked five or fewer hours of sleep a night in the study were more than twice as likely to develop hypertension over a 10-year period. Most of us need seven to nine hours a night to function, according to the National Sleep Foundation.

Eat more artichokes Among vegetables, artichokes, beans and Russet potatoes contain the highest concentrations of antioxidants, which help prevent cell damage and disease. Cranberries, blueberries and blackberries rank highest for antioxidants among fruits, according to USDA researchers. Surprisingly, even spices, such as oregano, cinnamon and cloves pack high amounts of these disease-fighting chemicals. So sprinkle away!

Try this:

Spaghetti with Artichokes
Peach and Berry salad

Get on one knee Picking up the kids’ toys, soccer gear or car seat off the floor can lead to back and shoulder pain for moms because bending at the waist strains the back, says Harrington. Pick up properly by bending onto one knee, reaching for the object and then using your thigh muscles to power you back up off the floor.

Have a cup of joe Drinking coffee may prevent several chronic diseases, including adult-onset diabetes and Parkinson’s disease, says a review of studies by researchers at Oregon State University. Just be sure to limit your coffee intake to 3 to 4 cups (300-400mg of caffeine) a day (or less if you’re pregnant or have high blood pressure or other health concerns).

Ramp up your workouts You know that getting off the couch and into the gym is good for you. According to Dutch researchers, avoiding a sedentary lifestyle and working out at moderate to high intensity could lower your risk of heart disease and add almost four years on to your life. Try these keep fit strategies, like the 20 minute park workout.

Say thanks Studies show that grateful people cope better with stress and experience fewer physical ailments. Feelings of gratitude may even offer some protection from high blood pressure and heart attacks. So at the end of the day or week, do your health a favor by spending a few moments reflecting on all of the things that you’re grateful for—from scoring that primo parking space at the mall to Johnny’s B in biology.

Squeeze in a stretch Next time you’re sitting on the floor playing a board game with the kids, take the opportunity to stretch your tired muscles: extend one leg out at a time, lean forward and stretch our your lower back and hamstrings. Lying on your stomach while playing cards? Try this stretch: get propped up on your elbows with your head up towards the ceiling and your back curving toward the floor. “Most of the stress on our body during the day is when we’re leaning forward or hunching,” says Harrington. “This stretches the stomach and back.”