Fitness isn’t just about rigorous exercise. In fact, I looked up and found this definition of fitness in the dictionary:

The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition. A state of general mental and physical well-being.

Overall fitness is maintained in various ways and relates to our daily lifestyle. For most of us, this means sitting by our desk for hours, usually in front of the computer. The result: neck and back pain.

Daily exercise can help, but a single session of one hour, accompanied by 8-10 hours of crammed sitting by your computer is not enough. The key here is taking breaks.

As a webmaster, I know how easy it is to get all wrapped up in your work and stay immobile for an hour or two. That’s very bad news for your body. You have got to find someone or something to remind you to take proper breaks on a regular basis. Here are a few tips -

1. Download one of the many free “take a break” reminders. I use EyesRelax by TechMech. It’s very easy to install and configure. I have it set up for a one minute break every 15 minutes and a longer 5 minutes long break every hour. Here are similar applications reviewed by Download.com.
2. When it’s break time – get away from the computer. Walk around the house or stretch where you can’t see the screen. The idea is to get up and take the pressure of sitting off your lower back. You can use the time to do something else – just not on the computer.
3. Don’t forget your fingers! When it’s break time, move your fingers around, fan them and stretch them.
4. Finally, your eye muscles need exercise too. When it’s break time, try to look outside the window for a while. Experts recommend looking at objects at least 20 feet away from you for a while, then switching back to something closer. Repeat this eye exercise during some of your breaks.

Oops, break time for me here – see you later!