Quite true. I need to work on those two myself. I get 6.5-8 hrs a day but I split it up into two parts – about 3.5hrs at one part of the day, and 3.5 hrs at another part of the day.
I do body pushups in random places – against walls, shopping carts, wait ’til nobody is looking…. squats when nobody’s around… but that’s about it.
I went through the “Charles Atlas” thing I ordered from the back of the boy scout magazine as a preteen and randomly do some of those things when I think of it. But my main program has been muscle maintaining (keep what I’ve got with enough protein in diet without excess – 50-80g a day is fine – I guesstimate now and don’t use the powders anymore) – and supplementing weak vitamins not in my diet (zinc + magnesium on occasion) but that’s about it.
Oh and excess carb avoiding. White flour/sugar isn’t 100% no-no but it’s close to it and of course portion control. If I have bad fat (McDonalds) I make sure I have good fat later on in the day to make up for it. Not dead yet but yeah, I could improve a few things.