Hi, Since you have family history of diabetes and heart disease, you should go for a regular checkup, at least every 6 months. As you are sitting for long periods of time, try to move around during working hours, may be set up a timer of 30 mins for getting up from your seat and moving around. Also, try taking stairs instead of the elevator. And 1 hour of exercise daily which involves walking , jogging , aerobics , yoga ,etc.