Busy professionals may feel like there aren’t enough hours in the day, and as a result, physical activity gets put on the backburner.

But neglecting physical activity can result in health problems and a decrease in work performance, says Jan Chappel, senior technical specialist with the Canadian Centre for Occupational Health and Safety (CCOHS).

Making even small changes to your daily activity can lead to better productivity, decreases in absenteeism, a happier workplace culture, reduction in stress and even an enhanced corporate image, reports the CCOHS.

Here are five ways to incorporate daily activity into your workday.

1. Set-up exercise and stretching reminders
Chappel says there are software programs for your computer designed to help you monitor work patterns and improve exercise habits. After a certain period of time — or even after a certain number of key strokes — the software program will tell you to stop and take a break or stretch for a few minutes. These types of programs are designed to decrease the chance of injuries caused by repetition, Chappel says.

For example, Wellnomics WorkPace is a self-described electronic health and safety assistant that provides continuous feedback on work intensity, pop-up stretching instructions and reminder alerts for taking a short break.

2. Schedule your activity
We tend to lead highly scheduled lives, Chappel says, so you may need to manually schedule a break to fit activity into your workday. Use your personal agenda or Outlook calendar to schedule a 30-minute walk at lunch or a personal meeting with a nearby swimming pool.

3. Exercise with fitness apps
Chappel and her colleagues sometimes use an iPad with a yoga app during their lunch hour. “It’s another way to get people away from desks and to start stretching,” Chappel says.

Other apps, such as FitnessClass, offer 30-day rentals of streaming video fitness classes. App stores also provide multiple offerings of the popular “7 minute workout,” developed by The Human Performance Institute. The workout only requires a chair, a wall, and the resistance of your own body weight. Even the New York Times has its own 7-minute workout app.

4. Track your steps with wearable technology
Pedometer watches, such as the Fitbit activity tracker, are an excellent way to monitor your activity levels, says Chappel. The pedometer can count your steps and track your daily movement, which may be just the incentive you need to take the stairs or park at the far side of the parking lot.

5. Stand-up
Find opportunities to stand when you’re not using your keyboard, Chappel says. For example, stand up and pace when you’re having a conversation on the phone or chatting with a co-worker. Instead of emailing co-workers, start a conversation by walking over to their desk.

Chappel also suggests conducting meetings outside of the boardroom by going on walk-and-talk meeting with a colleague or two, or holding a standing meeting in a quiet spot.

Manual tasks, like filing and photocopying, are also ways to take an active work break and switch up your working posture.