Yes, right, your article is the truth.
Long sitting while working is bad, if you do not have a desk, then get up regularly and take a few steps.
If you want to read before going to sleep, the kindle fire has a sleep function that restricts the blue light.
If you do not want to take a cold shower, then you can fill a tub with cold water and put your feet in it, and then walk on the spot so that there is always a foot of water (in german called "Kneipen"), which is good for the immune power