Well , I have went from being Super Super Fit to bone idle these past few years or so..
I used to play football ( soccer ) 3 times every weekend , train on a Tuesday & Thursday.
I also did full contact karate twice a week , do a bit skydiving , mountain climbing , fell walking.
In fact tried most sports that gave me a buzz.
Now I do diddly sqwat , I get out of breath even having a kick about with the grandson in the garden.
Only way I would injure myself now is if I fell of my computer chair...
One of my wifes favourite sayings is...
" When I met him he was my muscle bound all action hero with a 6 pack to die for "
" Lok at him now... He is just a fat tw*t.."
Looks like you've been fed some lecturing family members telling you that "you need a healthy workout!" of some kind.
I'm not saying don't listen to them; but you need to understand that you have been 'working out' - Your brain absorbs all the information that you've gathered from the many years of computer use. This will do you a lot of good especially if you're working for a company or a major corporation.
There's actually a lot of companies looking for you.
I now get virtually all my computer work done and dusted by mid-morning. (I'm a really early bird) Then I spend most of the rest of my days walking.
I used to walk the fells, but now in Cornwall I have a few beautiful moors to attend to
Through the summer months I spend loads of time in our grounds (quite a few acres) strimming, cutting, trimming and keeping it all tidy.
Every little helps.
An hour a day with a personal trainer. I hate the guy - I mean I hate him with a red-hot burning passion because he kicks my ass. I hate him because he's effective, so I wouldn't trade him for the world.
15 min warm up, 30 min cardio cooldown and 60 minutes with a sadistic trainer from hell - the most effective hour and 45 minutes of the day.
Regardless of what the weather is doing I spend at least three hours a day at the pub ... it's an exacting regime but without the hard yards you are not going to be able to hold your own at an Aussie BBQ.
I used to go horse-riding at least once a week and took Kung Fu classes a couple of times a week, but last year my uni workload was so intense I didn't have time to do those, so haven't been since then. Once I'm feeling better (been ill for a few months with something) then I'll get back into it cos my PhD workload isn't anywhere near as heavy as my masters. Other than those, I do housework and the obligatory workout you get from having dogs