MIAMI -- A Miami psychologist has come up with a software program to encourage exercising body and mind at work.

If you work at a desk all day and if you've been feeling tense or gained a few pounds, this program is for you.

Solana Folchi, 34, is like many people who spend most of their day sitting behind a desk. Workers like Folchi motivated Miami psychologist Renee Nasajon to come up with a software program she calls FLOW.

It's a combination of exercises, nutrition information and inspirational messages.

"The exercises are designed to cover all areas of the body; shoulders, chest, back, biceps and triceps, abdominals, believe it or not, buttocks and legs," said Dr. Nasajon. "And finally, we have stretches."

Once the software is installed, different exercises pop up on screen every hour for five minutes. Workers are encouraged to add hand weights to increase intensity. According to Dr. Nasajon, the movement and motivational messages also help to exercise the mind.

Dr. Nasajon said, "What this program does, it facilitates the circulation of blood, it elevates the oxygenation of your brain, release of tension from your muscles, greater capacity of concentration, better mood."

Research shows a sedentary lifestyle and lack of movement throughout the day can lead to health problems. Those conditions include back pain, carpal tunnel syndrome, neck pain, headaches and weight gain.

When work just won't wait, the software progam allows users to skip the exercises. But your virtual coach makes sure you can't skip too often by popping up on screen to encourage you to get moving.

Folchi says she has seen changes in her mind and body since starting FLOW. And she suggests work is a much more pleasant experience.

"It changed my outside and my inside," said Folchi. "Also, it has an inspiration part which I love. It gives me strength and peace of mind. Now if I don't do it, I feel like something is missing during the day."

Dr. Nasajon believes workers will be more productive if they take these small breaks throughout the day. The FLOW program costs just under $40. To find out more, visit www.thewavecorporation.com.