If the organization you work for has fitness facilities, use them! Many companies today provide access to gyms or offer fitness classes to employees. If there's a gym in your workplace, there's no excuse not to use it.

Fitness classes with your colleagues can be a fun way to exercise and you can motivate each other. If your organization doesn't provide such classes, why not ask around and see who's interested? You may find several eager workout buddies.

Here are some more ideas:

• Early morning yoga or tai chi can be a great way to start the day. See if any of your colleagues are interested in joining you.
• Start or join a company team - softball, basketball or baseball make great social activities that will get you fit as well!
• Make sure you stretch during the day. Taking some time out to stretch your limbs, shoulders, back and neck will help to keep you flexible and can help to reduce strain in these areas.

Once you've finished work for the day, what do you do? Flop onto the sofa in front of the TV? Join friends for some socializing? How about finding time for some exercise after work instead? It will help you unwind and leave the working day behind you.

Here are some ideas for relaxing exercise after work:

• Take a walk with your family or a friend for a great way to unwind and catch up on the day's events. Plan a regular walking time before or after dinner.
• If you have access to a pool or swimmable beach, lake or river, take some time out for a leisurely swim.
• Plan a fun family or social activity, such as a bike ride or a casual game of softball.
• Enjoy the outdoors and take a walk at a beach or park.
• Join a gym. Choose one that is on your way to or from work to make it easier to go.