The mission of Global Employee Health & Fitness Month is to improve peoples’ quality of life by promoting physical fitness and healthy lifestyle habits.

Here are five ways to incorporate more health and fitness into your workday.

1. Start with a stretch

Sitting in a chair for several hours every day can wreak havoc on your body and leave you feeling stiff and sore. A post-work workout is great, but what about a pre-work stretch? Instead of going straight from bed to your desk, try taking a few extra minutes in your morning routine to stretch out your muscles.

Pair your morning coffee with a 10-minute energizing yoga session or a 15-minute stretching routine. If you’re feeling a little overwhelmed by the day ahead, loosen up with these four simple yoga poses before taking it on. It can clear your mind and help you be more productive.

2. Break up the day

Whether you’re at the office or working from home, it’s easy to get caught up in work and forget to get up and move regularly. Setting reminders to take short standing breaks can make a big difference in your overall health and mental wellness. Try simple things like going to the kitchen for water or a healthy snack, or stepping out to get the mail. A little walking goes a long way.

Among many benefits, breaking up the time you spend sitting will activate your metabolism, increase your blood flow and reduce back pain. It also provides a much-needed break from staring at screens!

3. Preserve your posture

Sitting for long periods of time can be devastating for posture and general spine health - and the painful results are hard to ignore! The good news is there are plenty of things you can do during the day to support your back…and they go beyond simply sitting up straight.

To prevent stiffness, try these seven desk stretches to ease back pain. With regular practice, you will feel the benefits. You can also carve out 15 minutes during the day or at the gym to strengthen your back muscles with this short back workout to improve posture.

4. Get snacking

Did you know that we’re supposed to eat three cups of veggies and two cups of fruit each day? Getting five servings of fruits and veggies every day can be a challenge, so start snacking on them between meals. If you clean and cut them ahead of time, it will increase the likelihood you’ll go for them instead of a processed, less-healthy alternative.

Baby carrots, bell peppers, cucumbers, berries and bananas make excellent snack choices. Keep some at your desk to help you hit your daily nutrient marks and boost your mood while supporting your metabolic health.

5. Sneak in a mid-day workout

Even a short workout makes a difference and is a great supplement to your regular workouts., Increasing your heart rate and moving your body are great for your mental and physical health.

Take some time on your lunch break for a 30-minute HIIT workout before you eat, a 20-minute low impact HIIT workout, or even just a quick 7-minute workout. You don’t need equipment and finding short workouts online is easy.

By building a few simple changes into your daily routine, you can improve how your body feels, your productivity, and your overall physical and mental health.