I went for a 30 minute jog at lunch around 3 days a week for most of my career. As an engineer I was privileged to have that option. But today, even a 7-10 minute HIIT workout would be great for health and stress reduction.
as an engineer you were "privileged" to have 30 measly minutes to keep your body working per workday?
a short walk out the office door and not returning is best, I find