There is a proven technique to increase your productivity and also take care of your fitness with that technique. Hard to keep track and focus, but when this technique becomes your worklife habit you will love it.

Its called The Pomodoro Technique

The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. It uses a kitchen timer to break work into intervals, typically 25 minutes in length, separated by short breaks. Each interval is known as a pomodoro, from the Italian word for tomato, after the tomato-shaped kitchen timer Cirillo used as a university student.

And there will be 5 minutes short breaks between every 25 minutes cycles of work, and you can use that short breaks for stretching, pushups, drinking water, walking etc...

And after 4 pomodoro cycles there will be a long break which will be a long break usually 30 minutes, in that time you can either relax or workout extensively.

These

is the standard procedure, you can customize these according to your needs and intentions.

It has many benefits and advantages to follow this technique, read the wiki article here or find better ones online and master this technique if you want a perfect balance of work, fitness and social life.