Day 8: Take a walk

Rather than sitting all day, try finding ways to insert walking into your routine - it will keep the circulation moving, stretch your muscles, reduce stress, improve productivity, lower bad cholesterol, raise good cholesterol, lower blood pressure, and generally keep you in a good mood.

Here are some suggestions for walking while you work:

1. Use a headset to set yourself free when you are on the phone. Stand up and walk around the office while talking on the phone.
2. Use the stairs instead of elevators. Okay, if you work on the 75th floor, that might be a bit much. But you could walk 10 flights and ride the rest of the way.
3. Walk down the hallway to talk to co-workers instead of calling them on the phone (or shouting)
4. Walk for food breaks. Walk to a restaurant, walk to the snack shop, walk in a circle around your office while you munch.
5. Walk (or bike) to and from work if possible. If ou drive, park a good distance from the door.
6. Start a walking group at work. Take quick breaks together. Create an indoor walking trail around the office.
7. Use a pedometer to measure your progress.

Consider keeping a pair of walking shoes at your desk.

"The good news is -- walking works, especially when it's supported in the workplace," said Dr. Richard Carmona, U.S. Surgeon General.

See the complete library of Workplace Fitness exercises [1].