If you sit at work all day or even sit on your days off .. your body is going to want to move around. So even when your a work , find ways to make a couple extra trips the fax machine and get in a little extra exercise.
If you do work at a desk, get a Pilates ball instead, it will help with back pain.
While your waiting for a food order at a food place, or at the doctors, stand, don’t sit in the waiting chairs. You’ll burn more calories. I know it may seem silly and not that big of a change, but it adds up if you calculate how much we actually sit over the year. Standing will burn at least 1 and a half times more calories than sitting alone. So get to standing people!