Your place of work saps up your energy fast. Sure, you might love what you are doing but this is one area in your life that will require your utmost concentration and focus. As a result, working can cause all sorts of stress, which when not managed can lead to burn-outs and even psychological breakdown. Staying fit at work requires making a few changes in your routine and varying your work environment to avoid the build up of stress and muscle tension.

When you are assigned a desk job facing a computer for eight hours a day, Repetitive Stress Injuries (RSI) are a fairly common occurrence. Take frequent breaks in between typing to stretch your arms, especially your wrist and your fingers. Most offices, knowing how RSI affects their employees' work output now use ergonomic keyboards and other office equipment to prevent such injuries from happening or from getting worse. If RSI has really been bothering you, try asking your boss for a head set instead of just a plain hand set.

Get some movement. A desk job is the epitome of sedentary living. However, just because you are tied to your desk doesn't mean that you have to sit there all day. To stay fit at work, get away from your desk every hour or two. Get water from the office dispenser, see a workmate in the other floor instead of just giving him or her a call or just walk from your desk to the door and back. This will prevent back pains and constipation that are associated with sitting for long periods of time.

Do desk exercises. Even while sitting on your chair, you can still give yourself a good workout. Do neck rotation exercises, forward and side bends and arm stretches. These will alleviate any pain or tension you are experiencing or prevent the development of new ones. Don't stay hunched in front of your computer for more than three hours without doing some form of stretching or bending even while you're on your seat.

Always have a bottle of water within arms' reach at all times. Because most workplaces are air conditioned or centrally-heated during the winter months, the threat to dehydration is high in the office. Always protect yourself from drying up by getting enough fluid. Besides, dehydration causes all sorts of headaches and can severely impair concentration, making you less efficient at work-- something that you don't want to happen when you're neck-and-neck with your officemate for a promotion. So drink up!

Finally, stay fit at work by observing proper posture. Many of the back, shoulder and neck pains are caused by poor posture. Check the height of your seat vis-à-vis your computer. Your eyes should rest at the top of the screen. Your feet should comfortably rest on the floor or on a foot rest. Request for better office furniture if what you have is causing you pain. Your boss knows that an employer won't be productive if he or she suffers from all forms of aches and pains caused by inappropriate office furniture so he or she will most likely hear your request.