New Year’s resolutions to get fit and be healthy are in full swing, and Nextiva wants to help you reach your goal with some tips on how to stay fit while in the office. Sitting at your desk for hours on end can not only hinder your productivity, it can cause back, neck and shoulder pain, muscle strain, headaches, and lead to other physical problems.

“Immobility is your enemy,” said Julia Valentour, a health and fitness specialist at the American Council on Exercise (ACE) in “People were not meant to sit still for hours on end. You should get up and move around for at least five minutes of every hour to keep your mind alert and your body healthy.”

The following are some key ways workers can be fit while at the office.

  • Get out of your desk chair at least once an hour – You can stand or pace around your desk while taking a phone call, or walk to a coworker’s desk instead of using the phone. If you can stand while working, that can double your metabolic rate, since your muscles must expend energy to hold your body upright, says
  • Get Creative – Keep hand-held weights or resistance bands at your desk to use during short breaks or while taking calls on speakerphone. You can also replace your office chair with a fitness ball suggests, which helps you tone your core and improve your balance while sitting.
  • Skip the coffee or lunch break – You can spend your 15 minute break or even hour lunch walking or jogging outside. After all, exercise will get your blood pumping more than a cup of coffee or large lunch. Keep a pair of jogging/walking shoes on hand so you have no excuse.
  • Travel and Commute – If you can walk or bike to work, by all means do it. If you take the train or bus, try walking around while waiting for them. If you travel for work, find a hotel with a gym or swimming pool.