First thing first. Get active and move around a bit more even if your job requires you to sit whole day. Take small breaks in between and do some stretching, walk around the office
n use stairs. But these cannot replace exercise which you must for at least 5 days in a week. With age being your side I would recommend you to do some weight training under supervision. Besides always carry home made food and snacks to work. Avoid all packet food like biscuits etx
. Carry fruits to eat in between your meal. Never leave Home without a home made breakfast and carry your lunch tiffin. These small changes if adopted in regular life will give you lasting results.