If you have a full-time office job, then spending eight hours or more a day sitting won’t seem strange to you. However, your body definitely isn’t happy about it. Extended periods of sitting limit the amount of certain molecules produced by the bodymolecules like lipoprotein lipase, which affects the way your body processes fats. Studies have found that people who take frequent small breaks have smaller waists and better profiles for metabolizing fasts and sugars. Ergonomics can only do so muchbut luckily, there are several ways that you can integrate exercise into your day.Start with the commute. If it’s possible to walk or ride a bike to work, then take the opportunity to do so, even if it’s just a few times each week. If you are taking the bus, you can make it a point to get off before your stop and finish the commute on foot. Those who drive to work have a similar opportunitypark at the far end of the lot to get a few minutes of exercise before you start and after you finish your workday.Instant messaging programs may be useful for chatting with the person on the other end of the office about last night’s TV shows, but they take away an important opportunity for getting up and stretching your legs during the day. If you have to ask a question of someone, physically walk to their office. Both your body and the person will appreciate the effort.Every hour, you should take a standing break. Set an alarm to remind yourself if you need to. Some exercises can be done while you’re sitting, such as pulling your chin in toward your chest or your shoulders up toward your ears, but nothing beats actually stretching your legs and moving around. These breaks don’t need to be extensive (as your manager will probably remind you), but even a few minutes can be useful.If you have your own office, take advantage of the privacy to store a few exercise items. You can replace your chair with a fitness ball to improve your balance and core muscles while sitting. A light hand weight or some resistance bands are also easily portable pieces of equipment that can improve your muscles, strength, and overall well-being.Even such everyday tasks as using the bathroom or grabbing lunch can incorporate fitness. For the first, take the stairs to a different floor to use the restroom. For the second, either walk to lunch or drive to the mall and walk to the food court.