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I'm not 30 yet but I'm pretty dang close and most of my friends are either right there with me or pushing 40 at this point. I hear pretty often about how lucky I am that I can eat however I want and don't have to work out and I'm still in great shape. I have a pretty obvious secret though. I mostly only eat healthy stuff that I cook at home, so when I go out I can eat the greasiest cheesesteak you can find it and not feel bad about it, and I do all my own home repairs and renovations. I don't go to the gym, but this morning I hauled 20 6x6x12 beams and about 40 bags of 80 cement to the back field by myself in the blistering sun to build a play structure for my kid. If I don't have anything to build I have a pallet of cinder blocks that don't current have a purpose that I just move around a big field back and forth to keep my hands calloused.
I'm pretty salty about it because I just started with a new doctor, and when asked if I work out I told him such, and he said that doesn't count and I should start going to the gym a few times a week to help my heart health. I think he was sponsored by planet fitness because he kept talking about it.
What's the frequency of physical exertion towards the level you described? The primary benefit of going to the gym is regular exertion above a certain level.