I recommend a web search on terms like joint health and mobility. What
you'll find will be bodyweight-only exercises of the kind you can do for
a lifetime. They aren't hard, and they make a great warmup to a more
strenuous program. Once you get to a certain age - I'm in my mid-50's -
you'll want to be doing them every morning.
Below is a link to the book "Super Joints" by Pavel Tsatsouline.
Disclaimer: It uses an affiliate ID, which means I make money if you buy
it, but you can also vist the link without the "apid=" part if you wish,
and in addition, the book is available at amazon.com and elsewhere.
I spend most of my day sitting as well, and I have found that it isn't
hard to get in a bit of a workout throughout the day if you are
Throw a dumbbell in the cab of your truck. When you stop for fuel (or
whatever) do some one-armed cleans and presses, a few goblet squats, and
maybe find a place to do some pullups. It doesn't take much time to
drastically increase your strength.
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