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There are a variety of side effects associated with sitting too long anything from weight gain and back problems to loss of muscle mass and softening of your bones. To prevent these health conditions, move around every hour. Don't let yourself get caught too long at your desk without moving. Set a timer on your phone or computer to help remind you to move. Drink lots and lots of water. The more water you drink, the more often you'll be up using the restroom. Give yourself a goal to get up and move at least five to eight times a day and keep track of your progress each week. Pedometers and fitness bands are a popular ways to monitor how much you step and move throughout the day. Aiming for at least 10,000 steps or about five miles a day may help you lose or maintain your weight and help keep you in shape. Find ways to walk more throughout your day. For example, take the stairs instead of the elevator, park farther away, get up to deliver a message instead of emailing it or walk to a bathroom further away from your desk. Download a free app on your phone, purchase an affordable pedometer or spring for a fitness watch or band for a fun way to track your daily steps. 10,000 steps should be your ultimate goal each day. If you're not there yet, creep up on the ultimate goal by setting mini-goals over time. For example, increase your steps by 200, 500, or 1,000 each day until you have met and surpassed the ultimate goal on an ongoing basis. You don't need a gym or running shoes to put a little exercise in your day. Try chair exercises and other small exercises you can do comfortably at your desk. Spend 10 15 minutes on your lunch break doing doing these activities to help break the routine of sitting and limit the unhealthy effects of sitting so long. There are many sites online that offer ideas for exercising in your chair. Review your schedule the day before and see if you can fit in just a few minutes of exercise 10 minutes before a meeting or a 20 minutes during some down time. Schedule it so you remember! De-stress after a long meeting with a quick yoga routine. It requires little to no equipment and you won't need to worry about getting too sweaty. Try standing as you type or send emails. Standing is better for your posture and helps engage more muscle groups than sitting. Take a few minutes daily to increase your heart rate and raise your breathing to a faster pace. Quick cardio moves can help burn calories through your day. In addition, these little sessions can help bring you out of an afternoon slump! Try taking a walking meeting with a co-worker instead of talking at a desk. Take walks at lunchtime or before or after work. Get out and walk around the building, or the block. Get some natural sunlight if weather permits. If the weather is crummy, visit the nearest stairwell for a workout. Run in place at your desk or do a few knee raises or jumping jacks to get your heart rate up. If you don't have time for a gym trip, add some simple weight lifting exercises to your week. Just two to three days a week is a good goal. Strength training helps build muscle, burn calories and keeps you fit! Consider buying a small set of weights for bicep curls, lateral raises or shoulder presses. Or find office furniture to help do some isometric activities like wall push-ups, tricep dips from a stable chair or sitting leg raises. Change out your desk chair for a fitness stability ball to help strengthen core muscles. If you want to, exercise while waiting for things on the computer to load. Do a couple of squats, bicep curls, or stretches. This is a great option for more activity at work. You can either walk or stand as you do work! Set a goal for yourself each day. For example, walk 2,000 steps every hour or stand for one hour before sitting for 30 mins. Ask your office manager or HR department if they'd split the cost with you since these desks can be a little expensive.

summary: Move every 60 90 minutes. Count your steps. Take an exercise break. Add light cardio to your day. Perform strength training exercises. Use loading time to keep fit. Purchase a treadmill or standing desk.

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You can use any web browser, such as Safari or Chrome, to access Facebook on your computer. If you're not already signed in, enter your Facebook username and password to do so now. This is the mobile web version of Facebook Messenger, so it may look a little funny in your browser. Now you'll see the last several messages in the conversation. It's at the top of the conversation. You'll want to keep clicking it until you can see the part of the conversation you want to save. The steps to do this are a little different depending on your web browser: Safari or Chrome for macOS: Press Command+P to open the Print prompt, then click Open PDF in Preview. Once the document opens in Preview, go to File > Save As and enter a name for your file. Firefox for macOS: Click File at the top of the screen, then select Export as PDF Type a name for the conversation in the "Save As" box, then click Save. Chrome for Windows: Press Ctrl+P, click Change under the printer name, select Save as PDF, then click Save.

summary: Go to https://www.facebook.com in a web browser. Go to https://m.facebook.com/messages. Click the conversation you want to export. Click See Older Messages to view more messages. Export the conversation as a PDF file.

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Providing your guinea pig with fresh fruits once in a while will help spice up her diet. However, just like humans, guinea pigs shouldn't have too much sugar, so only feed her fruit two or three times a week. You can provide your guinea pig fresh fruit such as oranges, pears, strawberries, seedless grapes, and blueberries. You can be a bit more liberal with vegetables, since most of them have less sugar than fruits. You can offer a small handful to your guinea pig once a day. Some vegetables to try include cucumbers, peas, carrots, and corn. That is, parts of vegetables you might normally throw away are fine to feed to your pet, such as strawberry tops and celery leaves. Always make sure that the fruit or vegetable is on the safe list before feeding it to her, though. Your guinea pig can have some human foods, but many foods are off-limits, such as salty snacks, chewy snacks, sugar-filled snacks (including chocolate), and other processed foods. You also want to avoid rhubarb, garlic and onions, raw or dried beans, and seeds. Chips or pretzels are too salty for your pet. Additionally, chips can be sharp and cut your guinea pig's mouth.
summary: Give your guinea pig fresh fruits. Offer vegetables. Give your guinea pig your food trash. Know what snacks are off limits.