+1 on treadmill desk and weights. Only thing I can add is to start with dumbbells. I've always hurt my back on deadlifts / squats when the weight got too heav

+1 on treadmill desk and weights. Only thing I can add is to start with dumbbells. I've always hurt my back on deadlifts / squats when the weight got too heavy for my core. I do 10x10 squats (18kg dumbbell) and 10x10 deadlifts (30kg dumbbell) 3x week for a total for 300 each per week. The low weight means I don't hurt myself if my form slips, and the high reps makes up for the low weight.