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Have you ever sat at your computer for hours at a time? I mean hours and hours at a time. Have you skipped lunch? Have you eaten at your desk? How productive are you with no break at all? Have you ever felt fatigued after working all day?

Most people work at their computers 8 to 10 hours a day. That is 40 to 50 hours a week. People work harder and harder. They think they are productive with working straight all day long. Some people feel that they get more done. However, our bodies are designed to move. The long hours on your computer causes your muscles to stiffen. Your body becomes fatigued. Your productivity therefore starts to go down the drain.

What can you do to energize your body? What can you do to be more productive? Here are 5 steps in staying in shape at your computer.

1. Stretch your body. Stand up, raise your hands above your head and reach for the ceiling. Hold this stretch for 5 seconds. Then repeat it 3 more times.

2. Shoulder rolls. To loosen those tight, stiff shoulders, stand up and bring one arm backwards then the other arm. Repeat 5 times.

3. How about your neck? Sit up straight and hold your head high. Relax your neck. Gently touch your right ear to your right shoulder. Hold for 5 seconds. Then touch your left ear to your left shoulder. Hold for 5 seconds. Repeat this 3 times.

4. You only have one back. Take care of it. Stretch your back while you are sitting in your chair. Slowly bend your upper part of your body between your knees. Hold for 5 seconds and sit up. Repeat this 3 more times.

5. Breathe, Breathe, Breathe. Take a few slow and deep breathes in and out.

By staying in shape means moving your body. You will get your blood flowing. You will clear your mind and get more done. Take a break once in the morning and once in the afternoon. It is your choice. Choose to become more productive.