Fitness Tips
Here are some suggestions for how you can incorporate physical activity into your daily routine. They are taken from The Wellness Guide to Lifelong Fitness by Timothy P. White, Ph.D. and the Editors of the University of California at Berkeley Wellness Letter, pp. 435 - 467:

Chances are that you office environment and work schedule present little opportunity for getting sufficient activity, so that you must make a conscious effort to fit extra movement into your everyday routine. One way to compensate for this lack of activity is to exercise before or after you are at work or on the road. . . . In addition, you will feel better and have more energy if you make a point of moving around and exercising during the rest of the day.

Approach [the following] stretches and strengtheners as carefully as you would any new set of exercises. Move into them gently and do not push yourself farther than you can comfortably go. Over several weeks, you will find that your strength and flexibility will gradually improve as you become more experienced with the routines, and you will be able to reach and stretch further.

As you stretch, remind yourself to loosen tight facial muscles straighten hunched-over shoulders and relax you neck and hands. Hold each stretch for 15 seconds to a minute. Begin with five repetitions of each exercise, making sure to perform any exercise you do with your right arm or leg with your left as well. When you are ready to make these exercises more difficult, you can either lift heavier objects or increase the number of repetitions.

Stretch 1: Sit on the edge of your chair, firmly grip the back and straighten your arms. Keeping your back straight, let your upper body gently pull you forward to stretch your shoulders, upper back, and chest.

Stretch 2: Reach up with your hands side by side. Then reach forward and down, and move your hands apart. Keep your arms parallel to each other and let your chest fall forward, your hands hanging at your sides. Reach down as for as you can comfortably go but do not force yourself to touch the floor. Beginning this stretch with an upward reach benefits the shoulders and upper back more than would merely reaching downward.