If you want to get in very, very good shape at home in a set amount of time, do an exercise program like P90X3. If you simply want to feel better and remain fu

If you want to get in very, very good shape at home in a set amount of time, do an exercise program like P90X3. If you simply want to feel better and remain functional, I recommend cardio (pick your favorite) plus yoga/stretching/full-body core work. Your goal simply is to feel good, which means (1) most days, stretch thoroughly enough to relieve aches and pains, (2) go for runs to alleviate stress and anxiety. Focusing on feeling good also gets you doing low-effort, high-benefit activities like simply standing up regularly and doing a sun salutation or two. Or you could do 12 sets of biceps a week and eat 30 grams of protein every three hours. I will also add: I think the oft-repeated advice about "go do big lifts at gym" is bad for most people. Yes, it makes you stronger. However, those exercises are likely to cause injury at some point if done regularly for decades. They also do not really matter irl, unless you fantasize about deadlifting a car off someone in a moment of crisis or something.