“I work a lot, I spend most of the day off home, and in the evening I don't have time or strength for exercises. What can I do, not to get fat because of a lack of movement?”
Since you lack time for normal and systematic exercises or sports, you need to increase physical activity in a different way.
There are really many possibilities, Also at work. First of all, try to walk as much as possible. Instead of a car or a bus, You can get to work with foot (At least to overcome part of the road in this way), instead of riding the elevator – stairs, instead of calling a friend in the next room – go there.
And during the lunch break, you can spend a few minutes to the simplest stretching exercises. In addition, there are weekends or other days off, which you have to try to spend actively.
A bicycle trip would be a good idea, Going to the pool or even just a long walk with a energetic step.