Not surprisingly, you should avoid sitting up straight in a rigid position all day. Move around! At the very least, you can periodically lean forward for 30 seconds and then lean backwards. I also look up, down, or to the side periodically when I do not necessarily need to look at the screen.
Do not try to remain upright in a rigid position all day.
Your wrists and hands should be positioned so that your fingers drop down comfortably on the keys. If your keyboard is at the right height, this position occurs naturally. It is important not to rest your wrists on any hard surface. In general, I recommend refraining from using gel pads or arm rests, as resting your wrist on any surface will generate friction and heat and is somewhat of a crutch. With proper strength and conditioning and the use neutral positions, you should not need to rely on armrests, wrist braces, or any other support mechanism.
You can avoid the need for armrests or wrist rests with proper strength and conditioning and by using neutral positions.
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