Five minutes per hour should be the minimum. During rest breaks, do not just sit there - get up, stretch, get some water. Drink plenty of water to properly nourish the body and avoid muscular dehydration. Determine if your hobbies are contributing to your aches and pains. Identify and manage as many potential risk factors as possible.
Smoking affects the quantity and quality of oxygen to the tissues.
It goes beyond exercise and fitness focusing on improving nutrition while avoiding alcohol, caffeine, smoking and drugs. Change to a wellness lifestyle. Do not continue to push through those initial warnings. Take regular rest breaks. Leave the terminal, stretch or relax.