Simply changing your day to day routine at work can lead to drastic improvements in your performance. Here are some tips to help you start.

Set your alarm.

If your job requires you to sit at a desk all day, set an alarm reminding you to move for at least five to 10 minutes each hour. You can take a short walk outside, climb some stairs, or get up and stretch. Timed breaks will give you energy and help you feel more productive. Moving throughout the day can protect you against obesity, diabetes, heart disease.

Walk and talk.

Instead of meeting friends for the usual lunch, dinner, or coffee date, why not share an early-morning, midday, or after-work walk? Even a few moderate 10-minute walks throughout the workday can burn calories, lift your mood, energize you, and give you quality time with friends. Bring a pair of sneakers and a workout outfit to work with you.

Meet face-to-face.

Instead of sending another email, text, or instant message to a colleague or friend who lives or works a few blocks away, get up and talk face-to-face. Making face time not only helps you be more active and helps you avoid miscommunications.

Drink Water.

Drink plenty of water. It’s good for you, and going to the bathroom will get you up from your desk!

Stretch at your desk.

If you can’t move around the office, stretch at your desk. You can even do stretches while seated.
See a video collection of desk stretches by the Mayo Clinic at http://www.mayoclinic.com/health/office-stretches/MY00921