If you’re hunched over your desk all day and aren't taking regular breaks to move around, you're probably suffering from one or more of the following:

• stiff neck
• achy back
• numb butt
• shoulder pain

A little exercise can do wonders for these ailments. Even if you can’t work out while you work, schedule small stretching breaks throughout the day to loosen up those tight muscles.

Here are six stretches you can try today. Hold each stretch for about 15 seconds. Try doing them at least once an hour (think “shoulder, shoulder, neck, neck, back, back”).

Shoulder stretches:

• Lace your fingers behind your back, gently straighten elbows while reaching up and back.
• Grab under your right upper arm and pull the arm across your chest at shoulder level. Repeat for other shoulder.

Neck stretches:

• Lace your fingers behind your head and gently pull your chin towards your chest.
• Do slow exaggerated nods—looking up and down—several times, followed by shaking your head from left to right several times.

Back stretches:

• Sit up tall in your chair, lace fingers together and stretch your arms overhead, palms toward the ceiling. Lift your chin up, and then tilt your head back, inhale, exhale, release. Repeat.
• Place your hands on the edge of your desk and slowly push your chair back until your head is between your arms and you're looking at the floor. Slowly pull yourself back in. Repeat a few times.

Just because you’re stuck at a desk all day doesn’t mean you can’t sneak in a little exercise. Your body will thank you for it later. 

If you just feel like there never seems to be enough money to do anything extra, it could be time to take a look at your how you're handling your finances. 

Sometimes even small changes can make a big difference.

1. Time is money.Start a side business or work on your qualifications so you can get a promotion at your job.
2. Find ways to cut spending.It really doesn't have to be more elaborate than stopping at a dollar store for basic items instead of that deluxe specialty store.
3. Say “no” to impulse buying.And not just in a brick and mortar store either. Unsubscribe from those email sale reminders, too.
4. Look around the house. If cooling costs are making you hot under the collar, check your home's insulation or to have the air conditioning system serviced.
5. Clean out that wallet. Keep track of your spending for a month and try to set up a realistic budget.
6. What else is in that wallet?If you're walking around with all your valuable information in your wallet, you're apt to lose a lot if it’s stolen.
7. Pay attention to when you spend.For example, if you go a bit overboard when you go out to lunch, make those cash only events.
8. Splurge! There's no reason you can't indulge yourself now and again, but try smaller treats, more often.
9. Join a credit union.They tend to have lower fees and higher savings rates than regular banks.
10. Remember the first rule about credit cards:Never spend more than you have.

You don't need to be a financial genius to improve things. Just keep an eye on the situation and do what you can.

When planning your 4th of July weekend this year, consider taking your family on a picnic!

How do you find the perfect spot though? State parks are an excellent solution. To locate a state park near you (or near your vacation destination), the Internet is a good place to start. Just enter “state parks” and your state name in a search engine.

For a more general site chock full of fun picnic information as well as a state-by-state guide, you can try Alan’s Kitchen. Visitor centers and interstate rest areas/welcome centers have a wealth of information as well.

Check the park's calendar of events for fireworks or any other activities on your chosen date. Be sure to find out what amenities are at the park, as well as any regulations that may apply to you. Are there grills, or will you need to bring one?  Are open flames not allowed?

Picnics are a fine opportunity for the family to play games, and you won't have to bring a lot of equipment to enjoy yourselves. A tug-of-war game only needs a rope. Bring along a few scarves for a 3-legged race. Charades are a fun activity for younger children and adults alike. A game of catch, Frisbee, or a water balloon toss can be a way to sneak in some exercise while creating some lasting family memories.

Bring a cell phone and emergency numbers. Print a copy of the park's map and bring along, just in case. While you’re planning, don't forget insect repellant and sunscreen! And always be sure to supervise children around water.

Have a great 4th!

At one time or another, you may have found yourself alone in a doctor's examination room and noticed the doctor has left your chart on the desk. You take a small peek, and then are stunned to see that you have been described as ‘obese.’

Obese!?!?

What the doctor was basing this observation upon was actually your Body Mass Index (BMI) calculation. Health professionals use your BMI as an indicator for the amount of fat on your body.  The higher the BMI, the greater the risk of some diseases, including high blood pressure, heart disease, stroke, and type 2 diabetes.

The following chart shows what the ranges are for an adult:

     BMI                            Weight Status      

Below 18.5                      Underweight

18.5 – 24.9                Normal or Healthy Weight

25.0 – 29.9                        Overweight

30.0 and Above                 Obese

Your BMI is calculated based on your height and weight. As an example,  a 6'2” tall male who weighs 257 pounds  has a BMI  of 32.9 (obese).

Now, this formula isn't infallible. That's the height and weight of Arnold Schwarzenegger during his Conan the Barbarian days. Since muscle weighs more than fat, it's possible to be in good condition and have a BMI number showing you are overweight, or to have a good BMI number and still have a high percentage of body fat.

Just remember that when you're contemplating a weight loss regimen, the best thing to do is consult your doctor about the proper diet and exercise program you need for your overall health. 

Since Father's Day is coming up, it's time to salute our “other dads”—the TV dads we grew up with. These dads may never have shown up at our dinner table or tucked us in at night, but they still influenced our views on parenting and fatherhood.

Sure, a lot of these fathers were flawed. Take Homer Simpson (The Simpsons) and Al Bundy (Married with Children), for example. These guys seemed to prefer a good punch line over their families. Archie Bunker (All in the Family), despite his many imperfections, made sure his daughter knew how much he loved her.

A great dad, whether or not he's on TV, is one who teaches his children valuable lessons. Andy Taylor (The Andy Griffith Show), Mike Brady (The Brady Bunch), Ward Cleaver (Leave It to Beaver), Pa Ingalls (Little House on the Prairie), and Ben Cartwright (Bonanza)—these dads always seemed to know all the answers. They weren't afraid of showing their children affection from time to time either.

And many times these fathers were just crazy, silly, fun dads, like Tim Taylor (Home Improvement), Herman Munster (The Munsters), and Hal Wilkerson (Malcolm in the Middle). These dads knew that what kids want most from a father is his time. They also knew it was vital to treat your children the way you wanted to be treated when you were a kid.

So thank you, TV dads, for being there, and entertaining us while we were growing up.

And as a special bonus, here's a video clip of one of the best TV dads telling a bedtime story.

Happy Father's Day!

Like many Americans you know the importance of a good credit score. Your credit rating can determine whether you get that home of your dreams or can finally retire that “classic” 1976 Gremlin you’ve been driving around. What you may not know, is that according to the Federal Trade Commission, 1 in 5 consumers have errors on at least one of the three major credit reports, Equifax, Trans Union and Experian.

Here are 3 of the most common errors:

• Identity Errors.  Your credit report might have someone else’s information on it, which, depending on the other person’s payment history, could give you a good or bad score.
• Account detail errors.  The bank or credit bureaus may simply have incorrect information listed, such as wrong dates or missing payment history.
• Fraudulent accounts.  This occurs when someone has taken your identity information and opened lines of credit in your name. 

Fortunately, these mistakes don’t have to darken your financial future. Get a copy of your credit report each year from annualcreditreport.com.

If you detect an error on your credit report, send a letter to the credit bureau(s) along with copies of your supporting documentation. They are legally required to investigate your dispute and will typically do so within 30 days of receiving the notification. If you find that the information provided to them by your bank or other lender was inaccurate, you can contact these businesses as well. 

Your credit is important to you. Don’t let mistakes ruin it.