I consider fitness a form of fire arms training. Why? Your ability to hold the firearm consistently , your ability to reload in awkward positions for self defense.. or even the proper employment of a tactical rifle such as an AR 15, presupposes some degree of physical fitness. Without it you are not really dangerous to your enemies. Also exhausted men will not spot someone lying in wait for them as easily.. and are less safe on the range of a rigorous Carbine course as tunnel vision sets in when they struggle just to hold their rifle and maneuver around the targets. No matter your age, your ability to to put rounds on target will benefit tremendously from exercise and the resulting fitness. I know guys in their 70s who stay fit enough to go running and gunning at Carbine course with their teenage grandsons. This would not be possible if they didn't work at it. A couple thoughts about getting started as a working adult ( because thats the hardest situation to be in right?) - Find your best time of the day. Many, if not most people have the most energy in the morning. Once you are used to it ,its easy to get up an hour early, take care of fitness via a run or some calisthenics at home or stop by a gym on the way and then go to work. The Big advantage of this approach is you needed to shower and get dressed in work clothes anyway to go to work, so the shower/getting dressed time u use after exercising in the morning is really not extra time spent and is so "free". - Some like to get away from the office desk in the middle of the day the most. Its early enough they still have energy and late enough they feel they accomplished something for the day already. I fall in this category. The inherent risk is if work is too busy in the middle of the day you may lose your exercise opportunity as many bosses dont like it when someone stops in the middle of a project to "go run" or "go to the "Gym". Also this only works in locations were you have an immediate running route to go on from the office.. (because in the middle of the work day "lunch hour" you will not have time to get in your car to travel anywhere and back..) or a Gym in the building itself or next building over. This is usually is only the case in very large office buildings or Office parks.. Not everyone will have the opportunity to do this but its method that has worked for me. - After work. While many people are at their lowest energy now...organizationally this is usually the easiest time to exercise. You're on your way home anyway..unlike the morning you are not pressed to make a hard time such as a work-start.. just stopping by a gym or going on a run straight out of work can be fit super easy into your workday.. Your family doesnt feel they "own" your time yet too. If your work does not have a gym and/or shower to shower after the run, bring some wetwipe or if you dont care about your vehicle, drive home sweaty. - Also remember you can always catch up with one or even two extra exercises for the week on the weekend... this can help you to get to your minimum 3 or 4 exercises if you knock out one on the weekend (which I am about to do today and which will bring me to my 4 for the week) - Finally the ultimate way to get started and not lose your way when exercising is to find an exercise buddy. Ideally someone who works with you. This makes it MUCH easier to get up and out rather thna just stay sitting at the desk and surf the internet during lunch hour. Not everyone will have this advantage (I currently dont which is why its a struggle to get my 4 times a week). But even without an exercise buddy you can do it if you just push yourself a bit.