Do you spend a lot of time sitting at your desk, on the phone? Here's a couple of tips to help you limber up and stay active during the day…

1. Go Hands-Free

A friend of mine takes as many client calls as he can while he walks around the block, using a cell phone and headset. As long as he doesn't need to be in front of a computer, he can manage it, and sometimes gets in several miles a day.

But even if you can't mix phone and sweat, just moving around will do wonders for your posture - especially preventing tightness around the low back, shoulders and neck.

Sitting for long stretches of time just isn't what humans were built for. Standing, pacing, gentle squats - as long as you're not grunting into your clients' ears, what's the harm?

2. Be the Chair

Here's a nice static exercise that can make a strong person cry. Works great if you have a headset and a nearby wall or door.

Stand straight with your back against the wall. Fold your arms over your chest. Now step your feet forward, keeping your back flush with the wall, so that you lower yourself to a "sitting" position, without a chair. Keep your knees and hips at right angles. Hold for 1 minute. Feel the burn!

3. Stay Sane

Not every waking minute should be focused on burning calories. Other mammals use a strategy we might consider: play hard, rest hard. If you have a dog or cat, count the number of naps they take a day. And how much time they spend working their muscles. Short intense bursts of activity followed by significant recuperation is the magic formula here.

And please remember - the goal of fitness is not weight loss, any more than the goal of driving is to empty your gas tank. The goal of fitness is to live as happy and healthy a life as possible.