Sitting at a desk all day can take a toll on your health and activity level, but there are some easy ways to stay in shape that do not require a gym membership or huge time commitment. You can sneak in small bouts of exercise throughout the day as well as make healthy eating choices.

Take a Few Extra Steps

Park your car in a spot far away from the entrance to your office. While parking close to the front door is convenient, walking the few extra feet every day quickly adds up. When you need to ask a colleague a question, don’t call or email. Walk over to his or her office. Take the stairs instead of the elevator whenever you can; stair climbing is a great form of exercise. You can try using the restroom on a different floor.

Eat Smart

Beware the convenience of buying lunch. Quick sandwiches and meals-to-go are often high in calories and low in nutrition. Bringing a lunch is the healthier option. You’ll know the ingredients of what you’re eating, and be able to control the portion size and leave out unhealthy toppings.

Drink Up

Every diet encourages you to increase your water intake. Not only do the trips to the water cooler get you out of your seat, but drinking water also keeps you from snacking and actually makes you feel full. We are often unable to distinguish hunger from thirst, so if you find yourself staring at the clock waiting for your lunch hour, try drinking some water to see if your hunger pains abate.

It is a struggle to stay healthy and active while sitting at a desk all day, but there are small ways to make a positive impact.