It's not your imagination: Sitting at a desk all day really can make your rear end as wide as your swivel chair. In a recent survey by careerbuilder.com, 49 percent of office workers said they had gained weight at their current jobs, and 28 percent of those had piled on more than 10 pounds. Try these easy adjustments, so you can work 9 to 5 without gaining 10 to 20.

1. Stand and Deliver

James Levine, M.D., Ph.D., a Mayo Clinic professor, found that we burn about 1,500 fewer calories per day than we did 150 years ago. That deficit could mean a 10-pound gain in one year. Chained to your desk? Get an adjustable-height work station so you can stand for part of the day. Your posture will improve, and you'll burn a third more calories. The average set up runs $350. (ergoindemand.com)

2. Dial "C" for Calorie

Get a headset and walk while you take calls. "Use a pedometer to track how many steps you take," says Cedric Bryant, Ph.D., chief science officer and physi­ologist for the American Council on Exercise. An extra 500 a day burns 25 extra calories--in a year, you could drop two pounds without changing your diet. Sure, coworkers might make fun of you. But you can laugh all the way to the beach.

3. Schedule Snacks

An American Dietetic Asso­ciation report found that 75 percent of workers eat lunch at their desks at least two to three times per week. But that kind of multitasking can lead to multi chins, so minimize mindless eating by booking snack appointments in your calendar. When an e-reminder pops up, step away from work and enjoy your food. If you're aware of what you eat when, you'll be less likely to nibble all day.

4. Lean to the Left

If you have an emergency stash of Combos, keep them in a left-hand desk drawer. Researchers at Dartmouth College found that we're more likely to reach for things to the right of our field of vision regardless of handedness. Even better, keep fruit on your desk in a prime right-hand spot so it will be an obvious snack choice.

5. Go Green

Fill your mug with green tea. A study in the American Journal of Clinical Nutrition found that people who drank oolong tea fortified with green tea extract every day for three months lost 2.4 more pounds than people who drank plain oolong tea. Catechins, antioxidants found in green tea, may stimulate the body to burn calories and decrease fat.

6. Put a Lid on It

Give your willpower an assist and keep candy in an opaque dish. A study by the Cornell University Food and Brand Lab found that workers dipped into chocolates 71 percent more often when they were in transparent containers. Or switch to hard candies: They're lower in calories than bonbons, and they last longer.

7. Smell Success

Break out the air freshener. A group of overweight people who inhaled sweet smells (green apple, peppermint, vanilla, or banana) when they were hungry lost an average of 30 pounds in six months. Alan Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, believes the scents suppressed rather than stimulated appetites. Can't stand room spray? Go au naturel: "Just having the smell of a green apple on your desk could suppress your hunger," Hirsch says.

8. Place Your Bets

Strike up a weight-loss competition with your cube mates. Researchers from Southeast Missouri State University asked office mates to split into teams for a 12-week diet program, with the winners awarded cash prizes. On average, participants lost eight pounds. Sometimes it pays to lose.

Get Heart Smart!

We've all heard that getting daily exercise is important to our health, and now for the first time the U.S. Government has confirmed that fact in the Dietary Guidelines for Americans, 2005. The food pyramid has been revised by the U.S. Government to include plenty of physical exercise in addition to nutritious eating to maintain a happy, healthy lifestyle.

Physical activity is essential. The U.S. Government recommends:

• Engaging in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week to reduce the risk of chronic disease.

• Engaging in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week to help manage body weight and prevent gradual, unhealthy body weight gain.

• Participating in at least 60 to 90 minutes of daily moderate-intensity physical activity to sustain weight loss. Some people may need to consult a healthcare provider before participating in this level of activity.

• Achieving complete physical fitness by including cardiovascular conditioning, stretching exercises for flexibility and resistance exercises or calisthenics for muscle strength and endurance.

Now, more than ever, it's important to make exercise part of your daily routine. You can fight disease and lead an energetic lifestyle by getting regular cardiovascular

Author: Kathryn Oneill

Buying a home treadmill? Treadmills are still the most popular choice among exercise equipment buyers today. Why do many people invest in a home treadmill? Here are 7 major benefits of buying your own home treadmill:

1) Burn more calories:

Treadmills burn more calories per hour than any other exercise machine. A study by the Journal of the American Medical Association (JAMA) showed that a vigorous workout on a treadmill burns around 700 calories, compared to 627 for stair climbers and 498 for stationary bikes.

Another study done by the Medical College of Wisconsin and the VA Medical Center in Milwaukee showed that calories burned on the treadmill for 60 minutes averaged 705 - 865, more than a stair machine, rowing machine or stationary bike.

2) Workout whenever you want:

With your own treadmill, you have the freedom to workout at any time of the day that you want. No waiting in the lines at the health club, no speeding to the gym to get in before 'the rush', no walking outside at night in the dark.

3) Wear whatever you want:

With a home treadmill you can wear whatever you want to workout. No worrying if your shorts match your T-shirt. No worrying if your shirt is too ragged or if your sweat pants are too loud.

4) Workout for as long as you want:

I don't know about you but I hate, hate, hate it when someone kicks me off the treadmill at the gym because my 'time is up'. With a home treadmill you have the freedom to go as long (or as little) as you want.

5) Get the body you've always wanted:

It's a fact: when it's convenient you'll exercise more. Which means you have the power to get the kind of body you've always wanted. Tighten those buns, tone those abs, say 'good bye' to that spare tire and 'hello' to a tiny waist with your own treadmill.

6) No more boredom:

How many times have you gone to the gym and been bored out of your mind within 10 minutes of your workout? With a home treadmill you can set it up in front of your TV and watch your favorite shows or movies.

Before you know it you'll have gone farther than you even realized - and burned more calories too. That means a better body in less time.

7) A simple way to exercise for those of us who aren't gym bunnies:

If you're not a muscle bound, 0% body fat gym bunny, a home treadmill is a simple, easy way to lose weight and stay in shape. Many people, for one reason or another, feel embarrassed by going to the gym. Consequently, they don't enjoy their gym workout and don't get the most out of it. Home treadmills are easy to use and simple to work for anyone, regardless of fitness level.

These are just a few benefits of owning your own home treadmill. Chances are you have your own reasons for wanting one.

Just remember that the seeds you sow today will be the rewards you reap tomorrow. Good luck and have fun!