When it comes to exercise, try to avoid things that are extreme or insane and instead focus on things that are sustainable.
Train and exercise with a goal of improvement in mind rather than just going through the motions. Compete against yourself as inspiration for improvement. Strive to train to the edge of your comfort zone and continue to expand your comfort zone.
Exercise good judgement to avoid injuries and give injured parts of your body time to rest and heal.
Achieving an excellent baseline of fitness does not take a huge time commitment when combined with eating the right foods and fasting. You should have the goal of excellent baseline fitness and then use that as a foundation for improving in the activities, sports, or adventures that interest you. It would probably take 20-30 minutes of exercise per day, 6 days per week, to achieve an excellent baseline fitness pretty quickly and much less than that to maintain.
Breathe in and out through your nose especially during cardio activity like running. When you feel that you need to breathe through your mouth, use that as a signal to slow down, but continue to breath through your nose. This is a simple technique will quickly help you build your aerobic base. Pushing beyond your aerobic abilities for huge amounts of time on a regular basis is counterproductive and can actually be harmful to your health.
Here’s what I do to build a baseline of fitness with minimal equipment:
Equipment: dumbells, adjustable bench, pull-up bar
Monday: Leg Weight Training such as: RDLs, Sqauts, Calf Raises, Lunges
Tuesday: Run for 20 Minutes
Wednesday: Chest and Back Weight Training such as: Pull-ups, Push-ups, Dumb Bell Presses
Thursday: Run for 20 Minutes
Friday: Arm and Shoulder Weight Training
Saturday: Compete against myself to evaluate overall fitness in running, push-ups, and pull-ups
My core is strengthened during all of the above activities by keeping a tight stance and because with many of the dumbbell exercises I am imbalanced as I move one weight at a time instead of both at the same time.