Many health problems associated with Americans are often caused by stress. Stress causes people to overeat, raises blood pressure, and sometimes causes heart attacks. How can you reduce your stress levels without resorting to expensive medications or therapy? There are actually several different ways to reduce stress levels that are free. This week, let's talk about reducing stress levels with methods that are free and easy to execute.

Believe it or not, exercise is a wonderful way to beat stress. Some people enjoy quiet walks around the neighborhood, while others prefer a punching bag. Both methods are a wonderful way to reduce stress. Not to mention that they also burn calories. The exact method you use will usually depend on your stress level. If your stress is brought on by worrisome thoughts a calm walk to think things through may be best. On the other hand, if your boss is being a complete jerk, a punching bag works really well.

Another way to reduce stress is to write down your thoughts. Sometimes just getting your thoughts down on paper can make you feel much better. For example, let's say someone has upset you, but you know you can't tell them exactly how you feel. Writing a letter to that person let's you get out all your steam and frustration. Later, you can burn the letter and all the stress that went along with it. Journals are also a good way to express your feelings. Writing in a journal each day gives you a chance to look back and see where the stress is coming from. If you start to see a pattern, or even a time when the stress started, you can pinpoint what's bothering you.

Last, but not least, take a tip from the physiologists and try meditation or visualization. Meditation is when you focus on one thing for a certain period of time so that you can escape the hectic world around you. For example, you may focus on your breathing. Visualization on the other hand is when you picture yourself in a calmer place or something that makes you happy. For example, I often close my eyes and picture myself in a cabin in the snowy mountains of Colorado.

When you're sitting behind a computer all day or are stuck behind a desk for hours on end, the seated position will take its toll on your posture. Stretching throughout the day can help improve circulation and keep your energy levels up. Stretching is especially important if you're trying to keep up with your get-fit routine; if you do manage to sneak off for a workout during lunch hour, or snag a break in the mid-afternoon for a power walk, stretching your arms and legs properly will reduce the risk of injury and keep you strong and healthy. Here are some easy stretching routines you can do behind your desk, any time of day:

Lower Arm Stretch: Interlace your fingers and push your arms out in front of you. Tense your upper back and shoulder blades, and continue pushing forward until you feel your back muscles contract. Hold for 10-15 seconds at a time, and repeat.

Oblique Stretch: Extend your arms overhead and hold one hand with the other while pulling your body to the side. Hold for 15 seconds, inhale and exhale, then do the same to the other side. This is a great way to stretch at your waist and elongate your torso.

Ankle Rotations: Sit with square shoulders and feet slightly apart. Lift one leg up about a foot from the ground and rotate your ankles clockwise for 20 revolutions and counterclockwise for 20 revolutions. Repeat with the other leg.

Upper Back Stress Buster: A great one if you're hunched over a computer keyboard or laptop for most of the day; interlace your fingers behind your head and make sure your elbows are pointing straight out. Push your elbows back to make your shoulder blades contract, and hold the muscles in a tense position for at least 10 seconds before relaxing. Repeat 2-3 times.

Shoulder Stretch: Hunch your shoulders tightly up towards your neck and hold for 15 seconds before releasing. Repeat for 10 seconds, and release. This will help loosen up your upper back and tense neck muscles.

Don't forget to drink lots of water throughout the day, since this also keeps your energy levels up when you're in a seated position for most of the day. And, be sure to pack those walking shoes for those opportune moments where you can squeeze in a workout during your break.