Dietary advice is to get used to the direction of light, and don't eat supper after 9 pm. Drink more water at ordinary times. Go to bed early and get up early, you can consider running in the morning or exercising after dinner break before 7 pm. You can do any exercise (a bunch of online tutorials) according to your own time, stick to it and slowly extend the time.

You don't need to exercise. Just go out for a walk often, and then if you can pay attention to your diet, it is the simplest healthy life.

Actually, it's all bullshit. The key is whether you can control yourself, whether you can take action and stick to it, and your body will naturally recover slowly.