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Dear J,

Think about this:

If you get up and move about for five full minutes every hour for those 10-12 hours, you will have invested 50-60 minutes in moderate exercise every day. Sit down quietly for a little while and plan, on paper, what you are going to do, physically, during each of those short segments. Post them at your working place. Here are some examples. You will be able to think of many more. (Please send me your list?).

• Stand behind your chair, squat half-way down and up 12 times.
• Lift your arms over-head 12 times.
• Go up on your tip-toes 12 times.
• Go to the bathroom and back three times at a brisk pace.
• Get up out of your chair and sit back down three times, every time.
• Go into the stairwell, if SAFE, and go up one floor, back to yours, down one floor and then back to yours.
• Hold your arms out in front of you, bend your elbows and move them around one another 15 times in one direction, reverse, then 15 times in the other direction.
• Put your palms and fingers flat together and raise your elbows 15 times.
• Stand on one foot 15 seconds, then the other.
• If your office floor is built to do so, walk around the halls. Enlist a companion, walk briskly for 5-10 minutes.
• Go for a walk instead of lunch. Have a piece of fruit, and a handful of nuts.
• Do not skip breakfast. Eat well, low fat. Have some protein, fiber, carbohydrates and fruit.
• Eat well and early, a low fat evening meal.

Good Luck. Your new body will thank your smart brain and strong resolve.
George L. Dixon, Jr. M.D.  author "Exercise a la Carte".