Editor’s note: This is a guest blog by our LiveWell at Work sponsor Kaiser Permanente Colorado.

Whether we know it or not, we can fit physical activity into our busy schedules. It’s easy to make excuses for not being active, especially at work, but there are little things you can do to squeeze in activity. Here are some tips to get you started:

1. Use the stairs.

I know, like a broken record with this tip! But seriously, taking the stairs can do so much for your body. It tones your legs, increases blood flow and gets your brain working. Be smart about taking the stairs, though. Hold the hand rail, especially important if you are wearing heels or carrying anything.

2. Take a stretch break.

Do some yoga or simple stretches. Taking a break from your work helps you to focus better and improve blood flow from sitting at work.

3. Walk around your building.

If your office has a park next to it, then bonus! If not, find a safe place with a sidewalk, a trail or other pleasant location to take a walk. 

4. Park farther away from the building.

Anything you can do to add more activity into your day is good. We tend to have an "all or nothing" mindset about physical activity. All movement matters, so get as much as you can each day.

5. Take your bike or walk to work.

If you are close enough, a walk to work can wake you up and prepare you for the day ahead. If you can’t walk all the way, consider taking the bus or light rail and walking a few blocks to work.  If you’re biking to work, be sure you know the rules of the road and wear a helmet.

Here’s a fast fact: Sitting for more than six hours per day is as bad for your health as smoking. Find ways to increase your total activity and be part of the group who is "Quitting Sitting."

Andrea Groth is a Senior Wellness Consultant for Kaiser Permanente Colorado with 18 years of experience in her field.