Maintaining a healthy lifestyle while having a sedentary job that involves long periods of sitting can be challenging, but it's definitely possible with some conscious effort. Here are some tips to help you stay healthy:

Take regular breaks: Set a timer to remind yourself to stand up and move around every hour. Even a short walk around the office or some stretching can help reduce the negative effects of prolonged sitting.
Incorporate movement into your day: Look for opportunities to move throughout the day. Take the stairs instead of the elevator, walk to a colleague's desk instead of emailing them, or do some simple exercises like squats or calf raises while waiting for a document to print.
Use a standing desk or adjustable workstation: If possible, consider using a standing desk or a workstation that allows you to alternate between sitting and standing throughout the day. Standing desks can help reduce the amount of time you spend sitting and may improve posture and circulation.
Practice good ergonomics: Ensure that your workstation is set up ergonomically to minimize strain on your body. Adjust your chair, desk, and computer monitor to maintain proper posture and reduce the risk of musculoskeletal issues.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated. Proper hydration is important for overall health and can help prevent fatigue and improve concentration.
Pack healthy snacks: Avoid the temptation of unhealthy snacks by bringing nutritious snacks from home, such as fruits, vegetables, nuts, or yogurt. Having healthy options readily available can help you make better food choices throughout the day.
Make time for exercise: Incorporate regular exercise into your routine, even if it means waking up a little earlier or exercising after work. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises at least two days a week.
Practice mindfulness: Take breaks throughout the day to practice mindfulness or relaxation techniques, such as deep breathing, meditation, or yoga. These practices can help reduce stress and improve mental well-being.
By implementing these strategies, you can maintain a healthy lifestyle and minimize the negative effects of long periods of sitting during your workday.