Above all, stick to a regimen.
Habits are a very powerful tool that saves a lot of energy. Therefore, it is very important to create a clear routine and stick to it. After a few days, you will notice how productive your day has become.
Add exercise to your schedule
You should start by identifying when you have the most energy to work out. If you have workout equipment, put it in an easily accessible place. If you don't have the ability to attend offline workouts at a fitness club, find a trainer for online sessions - that way you'll be motivated not to miss a class, and you'll be sure you're doing the exercises with the right technique. Of course, you can use video workouts or apps, but their disadvantage is the lack of feedback.
Take short breaks
Breaks can also be 5-10 minutes to get up and stretch. Doing light exercises for the neck, shoulders and back muscles will also be great. Don't forget to walk, even in a small space, or just around the table.
Follow the right diet
Here are a few tips for good nutrition:

First of all, choose foods with minimal processing (convenience foods also contain a lot of starch and flavorings).
It is better to start cooking yourself, because this way you will know the exact composition of your meals.
Give preference to vegetables, and let fruits become dessert (remember that they contain a lot of sugar).
Reduce salt and the amount of foods that contain it. This is one measure to prevent swelling and high blood pressure.
Of course, you can come up with a diet and exercise plan on your own. But it is much more effective to achieve your goals in the company of a professional, who will take into account all the features of your body.