It requires the frequent use of specific muscles hour after hour, day after day.

Fitness is an important component in staying healthy and daily exercise is one of the best predictors of health in later life.

Yet, when we finish working, commuting and tending to family needs, most of us don't have that hour to go to the gym.

By like most world-class athletes and prepare for your daily event of computing by becoming a "computer athlete."

How to become a

computer athlete

Exercise can be done during work or daily chores. Explore some of the following:

* Take a move-ment/exercise break just as you take a coffee break, or split your coffee break in half, dividing it between exercise and relaxation,

* Take a walk with your colleagues instead of meeting them for coffee or lunch,

* Walk up or down the stairs instead of taking the elevator. If you can't walk up, at least walk down until you build up your strength,

* When the phone rings, stand up and walk in place or do squats or desk/wall push-offs while talking,

* Do a few chair crunches each day to strengthen your abdominal muscles. Pull your pelvic bones and lower ribs close together. Follow crunches with abdominal stretches,

* Do wall or desk push-offs to strengthen your arms. Vary the position of your arms so that you use your muscles differently,

Get off or on the bus one stop earlier and walk that extra distance or park your car farther from the building,

* Take at least 10 minutes to walk during your lunch break,

* Take a break from computing and make large circles with your arms, circling for 15 seconds in each direction,

* When watching TV at night, do so while gently exercising such as walking in place, doing crunches, squeezing a small ball or pressing a pillow between your knees,

* Awaken 15 minutes earlier and begin your day with a brisk, 15-minute walk or yoga, and

* Increase the number of steps you take and keep score by wearing a step counter.

Keep a daily log of your different exercise activities and times. Ask a co-worker to team up with you for support and companionship.

For additional information on ergonomics, visit the Office Ergonomics website, take the 45-minute LRN course "Ergonomics for Computer Users" or talk to your local Ergonomics Advocate. The website lists all of the Ergonomics Advocates across the enterprise, grouped by their office.