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"More ways to stay fit on the job\\nFeel relaxed and refreshed (yes, even at your desk!) by doing tension-releasing stretches. Shirley Archer, author of *Fitness 9 to 5: Easy Exercises for the Working Week* (Chronicle Books), suggests you:\\n\\n__Limber up.__ Clasp hands behind back, raise arms and open up chest and shoulders. You'll help quell lower-back pain and activate abs.\\n\\n__Begin with head and neck stretches__ in the morning and inch your way down your body so you can keep track of what parts you've already worked. Set a timer on your computer or cell phone to alert you to do two moves every hour. SELF likes [StretchBreak.com](http://www.stretchbreak.com), where you can buy a computer pop-up reminder program ($45).\\nA lunch with the right mix of stamina-boosting foods can help you cruise through an afternoon of meetings and an at-your-desk workout, says Amy Jamieson-Petonic, R.D., a spokeswoman in Cleveland for the American Dietetic Association. Her advice for a noontime nosh:\\n\\n__Aim for 300 to 400 calories,__ with a ratio of three servings of carbs (together, the size of a tennis ball) to one serving of protein (smaller than a deck of cards). Carbs replenish energy, and protein helps muscles recover, so you can keep going strong all week!\\n\\n__Brown-bag it__ to nab your desired portion and ingredients low in saturated fat. Try a whole-grain bagel with veggies and 1 ounce of lowfat cheddar plus a banana (400 calories).\\nSwap watercooler gossip for motivational meet-ups. Starting a get-fit club at work has big benefits, says Diane Whaley, Ph.D., director of the Lifetime Physical Activity Program at the University of Virginia in Charlottesville. \\\"The positive peer pressure can get us to do things we might not normally feel like doing.\\\" Go for it:\\n\\n__Establish clear objectives__ for the group. Post a map and track the total miles each member walks or runs (before or after clocking in at work), using pins to mark the group's progress. Set weekly goals and rewards (movie tickets, perhaps?).\\n\\n__Instill a sense of unity__ by making T-shirts or certificates. \\\"Anything you can do to foster a group identity is important in promoting new behaviors,\\\" Whaley says.\\nHaving water handy gives you something to reach for besides the office candy bowl, and staying hydrated might even help ward off headaches while you stare at your computer, says Willow Jarosh, R.D., of New York City. Cheers to that!\\n\\n__Get creative__ to step up your sipping. Sigg water bottles are customizable; design one with an inspiring phrase such as \\\"Drink up!\\\" To make water taste more appealing, add fresh mint or rosemary.\\n\\n__Determine if you're swigging enough__ by checking your urine; it should look more like pale lemonade than apple juice. Watering down is worth it. When hydrated, your body does everything (flush out toxins, burn calories) more efficiently.\\nExercising in the middle of the day keeps your adrenaline pumping so you're alert until the day's end. But what if you find it hard to start moving in the first place? Tiny timing tips can make all the difference.\\n\\n__Set an appointment__ to exercise. \\\"It's easier to stick to a workout if it's slotted into your day like any other to-do item,\\\" Whaley says. \\\"And prepare a backup time to deal with any exercise barrier that may arise.\\\"\\n\\n__Power up__ with a snack 60 minutes before exercising. A 200-calorie nibble that's high in complex carbs\u2014such as whole-wheat crackers with peanut butter\u2014will provide a steady source of energy so you zip through a workout.\\nEven if you're not going to work out during the workday, it pays to give method to your munching. Trade sugar-filled vending machine grub for healthier fare to keep lively through an overscheduled afternoon. These quick hunger fixes will satisfy you without slowing you down:\\n\\n__Choose foods high in fiber__ with a bit of protein (an apple with yogurt) to tide you over until dinner.\\n\\n__Buy a bar.__ For store-in-your-drawer convenience, stock up on energy bars that have at least 3 grams of fiber and fewer than 200 calories. (SELF suggests Gnu bars, $2; [GnuFoods.com](http://www.gnufoods.com).)"^^<http://www.w3.org/2001/XMLSchema#string>
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