The easy way to get enough exercise
There are so many things that are influenced in a positive way by regular exercise and sufficient and frequent movement. I have some good news for you here, the typical sweaty workouts in expensive and dirty gyms 3 times per week are not the only option. They are not even the best option.
Everyone typically assumes that exercise is about sweaty gyms and workouts. To be honest with you, I don’t really like the gym. It’s expensive, it takes me a lot of time to get there, you meet naked people in the shower and worst of all it doesn’t seem to have a lot of effect.
If you like working out on machines, let me give you an alternative. Go on ebay or craigslist or whatever and look for second hand machines. You will be surprised how much equipment people have in their home that is only used once or twice. These are expensive devices and they were purchased with a lot of motivation. However few people actually use the machines after a few months and when the partner finally gets sick of the thing taking up place and gathering dust, they need to get rid of it.
I equipped an unused room in my house with a bench, barbells and a lifting bar with an extra set of weights for 68 Euro. If I spend another 200, I’ll have a decent treadmill.
Now besides this, you should consider that exercise is not only about fitness or ‘going to the gym’. There are so many other ways you could fit movement in your schedule.
The easiest metric on this is the number steps you take a day. If you get to 10.000 steps a day, you’re doing just great. Doing more doesn’t seem to have that much extra benefit, but doing less dramatically reduces the overall good effect it is bringing.
There are many devices on the market, or even apps that integrate with your phone’s motion sensor that count your steps and plot it out for you over the course of a week. This is one area where I suggest you spoil yourself. These devices typically cost 100 to 150$ and they do bring you an objective measurement on how you’re doing.
Other activities that help
• Use stairs instead of the elevator
• Get of the underground or bus one stop earlier.
• Park your car in furthest spot and walk to the office.
• Use standup desks, start with 30 mins per day but work your way up to a few hours standup work per day.
On this last topic, we may devote a specific training in the future that teaches you about how to slowly step up your hours per day that you are not sitting.
Sitting is the new smoking.
This seems like a dramatic statement, but consider these facts.
• We’re averaging 9.3 hours a day, compared to 7.7 hours of sleeping. Sitting is so prevalent and so pervasive that we don’t even question how much we’re doing it
• Physical inactivity is fourth-leading risk factor for death 
• Sitting more than eight hours a day, increases your risk of developing type 2 diabetes by 90%.
Now for your action plan.