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Not a dad but a few sets of pushups and air squats throughout the day. Pulling requires gear of some kind so 1 set of pullups on a bar when home. Most can squeeze 1 minute of time for a set of body weight work here and there. Long walks for cardio but that takes time unfortunately.

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Yea, little micro workouts (completable next to your desk) throughout the day are great. I find most habit hacks questionable and/or too situational, but "habit stacking" works pretty well for this. Every time you test/compile/deploy/etc do 10 pushups next to your desk.

Yes, but be careful of repetitive stress injuries that can occur. Mix it up and don’t go too intensely. It’s a marathon, not a sprint.

I noticed that when want to boredom/stress-eat, that if I do a small workout instead, the joy from having completed it makes the craving go away.

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