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The best you can do with a good ergonomic set-up is to minimize the negative effects of spending hours in front of a computer.

So sure: get a decent chair, make sure your monitor is set to the proper height. Experiment with sitting/standing configurations. Use a laptop or tablet (or book) periodically which lets you get away from your desk. Get up and walk around every hour or so. That will all help.

But what fixes your musculature and skeletal is actually stressing it. Yeah, weight training. 2x weekly minimum, 3x is a good standard, 4x if you decide to go gung-ho. 30-90 minutes per session. Focus on your backside ("posterior chain"): calves, hamstrings, glutes, spinal erectors, lats, traps. Movements like squats, deadlifts, rows/chins, and kettlebell swings. You're going to want to do a full-body program ultimately for balance, but the lifts above are going to be key.

Simply supporting your body in a comfortable state will disengage musculature, as will rests, splints, and other crutches. What builds and strengthens muscle is progressive overload.

For more on this, a great starting reference is The New Rules of Lifting by Schuler & Cosgrove. Mark Rippetoe's Starting Strength or Stronglifts 5x5 are good beginning strength programs.

Toss in 3-4 sessions of cardio, including some HIIT interval work 1-2x weekly, and you'll be in far better shape. Particularly as you get older. Which I hear happens in time.

But again there is no agreement on what is healthy or not. You aren't about to tell my male child that they can't have foods high in protein and saturated fats. Especially a teenager.

Those foods are needed for healthy growth and testosterone production and are perfectly healthy as long as they aren't eaten in combination with significant quantities of carbohydrates.

Furthermore it is abuse to force kids to engage in unhealthy practices and only allow them one meal during schooltimes. Healthy practice would be to have at least three smaller meals during the time at school.

Smaller and more frequent meals ca
use a reduction in the size of the stomach and reduce hunger and the correlated overeating when the hungry individual finally gets food.

http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/

http://stronglifts.com/anabolic-diet-101-the-definite-anabolic-diet-guide/

But again there is no agreement on what is healthy or not. You aren't about to tell my male child that they can't have foods high in protein and saturated fats. Especially a teenager.

Those foods are needed for healthy growth and testosterone production and are perfectly healthy as long as they aren't eaten in combination with significant quantities of carbohydrates.

Furthermore it is abuse to force kids to engage in unhealthy practices and only allow them one meal during schooltimes. Healthy practice would be to have at least three smaller meals during the time at school.

Smaller and more frequent meals ca
use a reduction in the size of the stomach and reduce hunger and the correlated overeating when the hungry individual finally gets food.

http://stronglifts.com/stronglifts-diet-muscle-gains-strength-building-fat-loss/

http://stronglifts.com/anabolic-diet-101-the-definite-anabolic-diet-guide/

stronglifts.com 5x5 strength training program

I started this program 4 weeks ago. If you can take a 1 hour lunch, you can do this program. I was struggling with a 12 hour day 5 days a week, wanting to get in shape but not sacrifice my precious time with my wife and 2 small children for a workout routine. I was also finding that I was very slothful and lazy on my time off on the weekends because I was so out of shape and worn out from the week...

I now work out 3 times a week, 1 hour at a time, over my lunch break. It is an effective workout that encompasses a great range of muscles and brief cardio (which I intend to supplement with runs over the weekend). I feel tremendously stronger and more energetic on the weekends, much more ready to tackle those home improvement projects that come with owning a fixer-upper...

The workout is short, but terribly hard, and always getting harder and moving towards heavier weights. You alternate between 2 different sets of 5 exercises per workout. It includes squats, deadlifts, press, benchpress, and other bodyweight exercises...

I highly recommend it...

Agreed to parent. Free weight training with barbell is the best way for full body exercise. If you have enough space, consider to build a home gym. Start with full squat, then dead lift, over head press, bench press. Great site for learn how to exercise with free weight: www.stronglifts.com

Agreed to parent. Free weight training with barbell is the best way for full body exercise. If you have enough space, consider to build a home gym. Start with full squat, then dead lift, over head press, bench press. Great site for learn how to exercise with free weight: www.stronglifts.com

Stronglifts 5x5 - http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
The Hacker's Diet - http://www.fourmilab.ch/hackdiet/www/hackdiet.html

I used these two as a guide and have gone from 6'2" 165lbs squatting 100lbs to squatting 210lbs in less than three months. Feels awesome.