The first and important step to the path of fitness is making a commitment. Next step is to decide that you are going to be physically fit. It should be a life long commitment, like bathing and brushing your teeth.

Your exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warm-up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercises.

• Warm-up – 5-10 Minutes
• Muscular Strength – A Minimum Of Two 20-minutes
• Muscular Endurance – At Least Three 30-minutes – Push-ups, Sit-ups, Pull-ups
• Cardio Respiratory Endurance – At Least Three 20-minutes
• Flexibility- 10-12 Minutes
• Cool Down – A Minimum Of 5-10 Minutes

Sitting for long periods during the day can adversely affect your work performance in your chosen field of work and is quite often a predisposing factor in injury. Most of us are not professional athletes and spend large chunks of our day sitting hunched over a computer, in a vehicle or slumped on the sofa.

Such prolonged sitting can cause all or some of the following problems:

• Tight hip flexor, hamstring and calf muscles
• Tightness through the external hip rotator muscles, which can lead to restricted movement at the hip joint
• Reduced extension through the lower back, causing stiffness in the mid (thoracic) spine
• Tight and hunched shoulders with weak lower shoulder muscles
• Tight and weak muscles at the back of the shoulder
• “Poked chin” posture and muscle imbalances in the neck and upper shoulders.
• Prolonged sitting has also been linked to acute muscle strains , in particular hamstring strains. That’s because the lower back stiffness associated with sitting leads to altered nerve input into the rear thigh. This can manifest as increased muscle tone of the hamstrings, which will increase the risk of strain.
• While for muscular imbalances and weaknesses in the shoulders and mid-spine – caused by spending much of the day hunched over a computer screen – can lead to a shoulder impingement/tendonitis injury.
• Core Stability – injury free performance explains what active measures you can take, first to recognize the impact of your working environment on your physical condition, and secondly, how you can counteract these – and thus ensure that your day job is not undermining your efforts to achieve carrier success.

Within the repertoire of core stability there is a large range of exercises, the suitability of which will vary according to the injury and therapeutic needs of each individual.

There are three major groups of exercise

• Those focusing on getting the small deep lying stabilizing muscles (such as the lower abdominal and deep spinal muscles) to work properly. These exercises are often taken from clinical Pilates.
• Static body weight exercises that concentrate on developing stability and/or strength endurance in certain postures. These need you to learn how simultaneously to work your small stabilizer muscles and the larger mobilize muscles. One popular example is the ‘plank’.
• Traditional dynamic strength exercises for the main movement muscles of the trunk, often performed on the floor or Swiss ball.

Capacity of a physical system to perform work is called as energy.

Modern science says that human organism is compromised of two bodies, external body and internal body which are made up of bone, flesh, organs and tendons. The human energy system is very complex instrument continually struggling to “stay in tune” and maintain the balance with its inner self.

Get three hours of aerobic training a week – divide that into 30 minutes a day cut into three ten minutes segments. People who have as little as three hours of aerobic training a week have better memory, and are good at switching between mental tasks.

Work regular physical movement in your day to day work – if most of your work is conducted at desk level in front of a computer. Practice movement renewal strategy such as desk stretch or breathing exercise. Take frequent breaks walk around outside.

Eat metabolic – boosting food.Too much of sugar can increase your appetite then surpassing it rather eat high energy food like banana, meat, nuts and broccoli. Try egg white in the morning then cereals and protein shake in the afternoon. Spicy food and green tea have also both have proven effect on metabolism.