Emptying the lungs, breath in through the nose for 4 seconds. Then hold your breath and count 7 seconds. Exhaling forcefully through the mouth 8 seconds.

You can meditate while walking! Every 30-60 seconds relax your body tension,observe surrounding, listen to sounds and feel the smell of fresh air.

It's good to stretch when you sit still for long times. Stretching only for 5 minutes each hour while make you feel less stiff.