Staying Fit When You're Staying Put

Your office chair awaits you every morning, arms outstretched, legs braced to take your weight. It's dependable, it's comfy, it might even be ergonomic. You have a relationship with that chair, but is it a healthy relationship? The chair, you see, wants to reshape your body in its own image: broad and squat, with little spindly legs.

But don't blame the chair. It's doing its best not to hurt you, especially if it's the ergonomic model. You are the one who defines the relationship. You must stand up for yourself, and often. You have to move, my friend. Get out of the chair at least once an hour and do something. Don't keep everything at your fingertips. Make an alternate workspace where you can stand for a while. Drink plenty of water. That'll keep you moving, at least as far as the bathroom. Movement is the first step in your personal struggle against office entropy. Here are some others:

Rejuvenate yourself throughout the day by stretching.

It's easy, it feels good, and it wakes you up. Find five or six stretches to make your own. The most important are leg and back stretches, but don't forget arm stretches and even a good neck stretch. You can find numerous stretches online.

When stretching, take it slow. Your goal is to become more flexible, not to do the splits. Never bounce into a stretch, and don't push too hard. You want the stretch to feel good and leave you with a warm glow, not a sharp pain.

Mix in a few strength exercises.

Concentrate on those designed to strengthen your core, mainly your abdomen and back, such as curl-ups and leg-lifts. You don't even have to work up a sweat to see the benefits. Remember, this is not a Great Leap Forward. This is a daily routine. Stick with it and your routine will become second-nature.

Don't forget your heart.

Taking the stairs is one of the best little workouts you can work into your day. Walk to lunch. Go a little farther a little faster than you normally would, passing up the burger and fries for the Middle Eastern place down the street. Or make your own healthy lunch and take it to the park.

If you want to do more than you can do at work, check out a class in Pilates, yoga, or Tai Chi. Take up running, biking or swimming. The more you do, the better you will feel about yourself. And you'll feel better about the chair, too.

For more ideas, read the article Cubicle Calisthenics: Stretching helps fitness and productivity.