>>2516893You mostly need cardio for /out/ activities, but strength is always good to have too.
The basics are keep your bodyfat in a acceptable range (e.g. don't be fat. Seriously, hiking as a fat person is misery) and do occasional cardio (even talking walks every day is enough, just fucking move you lazy pig).
30 minutes of moderate walking (not even running or walking fast) a day is already something at least. Then get your heart pumping around 3 times a week (over 120 bpm average heartrate for a time of 30 minutes) and you are already "good". Add some lifting to that, especially functional lifts and stuff outside of machines (so you train more different muscle groups) and you are golden.
But most important is consistency, so find something that you can actually keep doing. Really enjoy riding the bike? Do that. Really enjoy swimming? Go swimming. Don't enjoy any sports? Combine them with something you do like. I ride my bike to my fishing spot or I walk to a coffee shop in the town over to have a cup of coffee. That way I have a reward and still do sports.
Otherwise a good low maintenance system is:
Daily walking around 30 minutes or other form of light activity (You should already do this). Can be combined with meditation or music/podcasts if your ADHD stricken mind can't handle the silence.
2-3 times a week gym visit, doesn't havae to be long, with lifting and a cardio session either before (for warmup) or after (if you somehow prefer that).
Combine with a halfway decent diet (don't be autistic, just eat a moderate amount of protein, try to eat whole healthy and preferably seasonal foods, cook for yourself/your family and keep an eye on caloric intake. Healthy fats if you can help it.)
