A small improvement in my life I made was to always use the disabled toilet at work and spend a few seconds stretching and sometimes even doing 10 squats or push ups.

I don't have the confidence to do something like that in front of other people.

But now I do it 5 or so times a day everytime I pee.

Perhaps I could add these stretches although 15 minutes is too long, perhaps in 5 lots of 3 or 2 minutes once an hour or something.