Comment You don't need much exercise to stay in shape! (Score 1) 865
For your heart, you need aerobic exercise 20 min/day 5+ days/week. So for lunch, run 20 minutes and eat while working. Or bike. Or climb lots of stairs. Sweat. Give yourself a sponge bath in the handicapped washroom if you have no shower available
For strength, you need to stress your muscles to the max 3x/week. Look up "body weight exercises" or join a gym or buy some elastic bands you can attach to stationary objects and stuff in your backpack or briefcase for portability.
But for weight, you just have to eat fewer calories. Switch to more fibre and less fat foods. Eat fruit for snacks, not pop or chips. Eat more vegetables, nuts, and seeds. Trim all fat/skin off your meats. Make eat smaller portions. Stay hungry until your weight is what you want.
Ideally, do both.
tOM