I've been in software development for nearly 20 years, but my disclaimer is that I've been active and fit since my late teens (team sports and gym). Without me

I've been in software development for nearly 20 years, but my disclaimer is that I've been active and fit since my late teens (team sports and gym). Without mentioning the mental side of the health, I'd concentrate on: - What you eat, - How well you sleep, - How active you are. I'm sure you're going to get a lot of good conventional advice on these. Rather than writing a 10-page document by trying to cover all, I'm going to try to concentrate on a single thing: How to be active during work hours. I've been a very long-time gym goer and I've always thought that "walking" is one of the less productive ways to exercise... except if you do it instead of sitting. Two years ago I started to work from home. When I was setting up my office, I really hesitated between buying a traditional desk and a stand-up desk. I wasn't sure enough about it, and, at the end, I opted for a traditional desk. However, until last year, I had had a walking-desk/treadmill-desk idea in a corner of my mind. Last year I decided to go for it. I did some research and I bought a second-hand treadmill. I bought a good model, for one tenth of its original price and I was careful that its shape and design suited my plans. I built a two-level desk on its handles and controls, out of regular Home Depot material. Lower level for my wireless keyboard and trackpad and the higher level for the notepad/monitor. I walk & work 2-3 hours every day. Two things I can't do: - Video conf: People tell me it's making them nauseous to see my head bobbing around. :) - Handwriting: I have a good handwriting, but not when I walk. It's much more practical to take digital notes. I usually pick the best works suited to walking: - Long conf calls - Watching presentations - Reading something I can definitely code with ease when I walk however I don't get the benefit of my multiple screens so I tend to pick the right work. I would recommend that to everyone who'd like to be more active and burn extra calories. It's a low-intensity workout and you can optimize it as you want. You can start without incline and add incline as you get more comfortable. Now... I know that this is easier for someone in my situation and that working from home, one has more liberty to shape his/her office. However, this doesn't have to be during work hours. My wife uses my treadmill-desk when she's talking to her mum (usually long phone calls :) ). You can watch your favorite TV show or favorite team playing while walking. You can easily go through your e-mails or daily news. Even 30 mins/day is better than nothing. Willing to change things is usually the hardest step. Good luck with it.