This is very important. You have unrealistic expectations - It is good to set goals for yourself, as long as they are reachable goals. If you work in a several story building, try to use the stairs instead of the elevators. At lunch, get out in the fresh air and do a little walking. If your company has a Fitness Center, take an Aerobics class.
Every little bit helps.
You will soon find that there is no time to do something for yourself just for fun or relaxation. You have an inappropriate view of priorities - Maybe you take things too seriously. Set priorities, but don't let them rule you, or leave you with a closed mind. If it's a work priority, maybe your manager doesn't put it as high on the list as you do. Be very careful when you set priorities.