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Many of us need a little pick me up at some point during the work day, but sometimes, we'd like to get a kick without the caffeine.

Angie Asmann, co-owner and fitness trainer with NuFIT for you in Quincy, says, "The most important thing is to get up and move.  People spend so much time sitting in front of their computers, not getting up but every so often, sit up and bring your shoulders back, maybe stretch ... stretch your arms."  Office-dwellers can also try scheduling regular breaks during the workday. Set a timer on your computer, or on your phone, to remind you to get up and stretch or go to the bathroom.

If you have to go to the bathroom, Asmann suggests going to a bathroom that is farther away.  Go visit your neighbors.  Just get up and move!

"Rather than picking up the phone and calling someone who works down the hall, get up and walk over to talk to them."  The same goes for email.  She says that just getting up and getting that blood flowing and moving is key.

Also try taking short walks ... 10 minutes on your break is all you need. You just might find yourself coming back to your desk fresh and even a little more focused.

If you find your back aching, there are a few things to think about when you're sitting in your desk chair.  "Your shoulders become rounded, your back starts to hurt because you're not sitting up straight," says Asmann. "Use your core to sit up straight."

Simple things like staying hydrated also help.  She suggests you drink 1/2 of your body weight in ounces in water a day.  One way to stay on top of your game, and stay away from the coffee shop, is to stay hydrated.  A lot of people mistake needing caffeine for needing hydration.

You may think the average snack will pick you up, but don't look to the vending machine.  "Fueling your body all day long with good things, so that means avoiding the vending machines," Angie told us. "Don't get up and walk to the vending machine.  Have an apple.  Have something healthy that's actually fueling your body." 

Do you find it difficult to stay awake on the job?  Is caffeine your saving grace at work?  What do you do to stay alert and focused while at work?  Leave your comments below.