With the traditional vacation season over and cooler weather looming, many people are back into regular work routines. And for those with sedentary jobs, being back in the office many times means less physical activity and more sitting throughout the day.

But just because you have a desk doesn't mean you need to be at it all day. In fact, sitting in one position too long might not be good no matter how ergonomically friendly your chair is. Muscles can grow tense and tight. A lack of activity, particularly in combination with work-related stress, might not be in the best interest of your health. According to physician members of the Pennsylvania Medical Society, it's not a bad idea to build health and fitness into your daily office routine.

"Today, most Americans spend a lot of time sitting," says Dr. Ralph Schmeltz, current president of the medical society and an internal medicine specialist from the Pittsburgh area. "That's not necessarily good for flexibility, muscular strength, and the health of our lungs and heart."

Schmeltz suggests building a fitness routine into your daily life is important. For some, joining a gym or enjoying a hobby such as jogging or golf is the answer. But, he adds, finding ways to add fitness into your desk job also can help out.

"For those who are able, find a parking spot at your office that requires you to walk far, and try taking the steps instead of the elevator," he says.

Dr. Marilyn J. Heine, incoming president of the medical society and a hematologist-oncologist and emergency medicine specialist from suburban Philadelphia, agrees with Schmeltz. She adds that office workers should be aware of diet and nutrition.

"Once you're back in the office and less active, it's too easy to fall into a routine of snacking the wrong way and overeating at lunch," she says.

Heine recommends carrying a water bottle to the office rather than hitting the soda machine. Healthy snacks such as fruit and vegetables should be kept on hand.

She also praises the 5-2-1-Almost None Formula developed by Nemours, a health system for children, and says it's good advice for adults too. Essentially, this formula recommends eating at least 5 servings of fruits and vegetables per day; limiting screen time to no more than two hours a day; getting at least one hour of physical activity a day; and drinking almost no sugary beverages.

"In addition to the formula developed by Nemours, I also suggest to patients that they drink eight glasses of water a day," Heine says. "This is a pretty good base formula for all of us to follow."

For your better health, the physician members of the Pennsylvania Medical Society offer the following ideas for those with desk jobs on how to incorporate fitness and health into the office setting.

1. Walk as much as possible through the work day. Park far from the office entrance. Take the steps instead of the elevator. Make rounds in the office. Take a walk during lunch.

2. Take a few moments to perform stretches you can do in the office. Through your work day, try doing some stretches for your shoulders, back, arms, hips, and legs. This can include shoulder shrugs, neck rolls, side bends, upper body twists, torso stretches, hip rotations, and toe touches.

3. Body weight exercises also can be performed in the office. Such exercises could be toe raisers, seated leg extensions, wall push-ups, doorframe pushes, book curls and overhead press, and stair climbs.

4. Pack your lunch with healthy options. If you must go out to lunch, don't overdo it. Consider a salad. If you're served an oversized lunch portion, don't be afraid to ask for a doggie bag so that you can enjoy it for another meal.

5. Replace candy and chips with fruits and vegetables as a snack.

6. Replace your desk chair with an exercise ball.