I'll acknowledge the following is anecdotal (ie about me:>) but it fits the info in this excellent article

1. Daily exercise:

(a) morning routine, 7 to about 745 AM: 3 days aerobics (alternating kettlebells and rebounder); 3 days resistance training (dumbbells, bands, kettlebells, beginning with 8 cycles of intense HIIT)

(b) 20-30 minute walks with my wife mid days, most days (yes, we're retired, but you can do 5-10 minute walks at least several days a week)

(c) exercise snacks- 1-3 minutes whenever desired. #1 requirement: it's fun! Some options:

RELAXING: slow Qigong with music; slow yoga stretches with deep breathing; light bouncing on the rebounder; standing improvisation on my piano keyboard

ENERGETIC: A few kettlebell swings; a few pull-ups as I pass the pull up bar on and off through the day; vigorous bouncing on the rebounder; improvising body rhythms (look up Keith Terry on youtube - it's fun! Also several very nice videos doing body rhythms in tune with the song Havana)

Thanks Joe for a great article. Simple, to the point, unlike so much on Medium!