44m and my primary for of exercise these days is cycling. I clocked aust about 4,300 miles riding last year (down from 5,000 the year before). I ride 3-5 days a week normally. Some of these are 45 minute indoor rides on a trainer in the winter, but most of them are 1 hr to 5 hr rides after work or on the weekends. It helped to join a club that has regularly scheduled rides. I do a tuesday gravel ride and a thursday road ride with the club every week during the summer. They take up most of the evening (530-730 roughly), but I feel great when I'm on this schedule.