Neglecting things is a big issue which needs to be addressed first. For your fitness regiment start simple At home When you get up (Look at youtube videos if

Neglecting things is a big issue which needs to be addressed first. For your fitness regiment start simple At home When you get up (Look at youtube videos if you do not have a clue what these are) - Stretch - calisthenics In the office Use a timer and every 90 minutes go for a 10 minutes walk. You could also do chair exercises but that would depend on your sitting configuration.