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Small practices during the day go a long way in staying healthy.
Get up every hour and do stretches (Here are some exercises you can try at work).
Go for a stroll during lunch hour.
Take the option of using the stairs wherever possible.
Walk up to your colleagues rather than sending an email.
You can try laptop stands that allow you to stand and work for some time. These can be easily placed on top your desk.
To stay fit, dance is the best form of exercise; it keeps you physical and mentally healthy. Choose your favourite form -- whether classical or western, Zumba or aerobics.
In Yoga, around 2-3 rounds of Surya Namaskar in the morning is a wholistic exercise routine (Do see: How to do the Surya Namaskar).
For maintaining a healthy back, practise the Ushtra Asana but please do so under proper guidance from an Ayush-certified practitioner (Do see: How to do the Ushtra Asana).
A proper diet consists of all nutrients and seasonal fruits and veggies. You can consult an Ayurveda nutritionist to draw a diet plan based your dosha balance, body chemistry, etc.
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