I think what many people misunderstand about physical exercise is that it only works if you pair it with quality recovery. You need quality food with good mix

I think what many people misunderstand about physical exercise is that it only works if you pair it with quality recovery. You need quality food with good mix of macro and micro nutrients at a right time. And you also need good sleep and low life stress. If you don't eat right or don't have good sleep or you are already in high stress (for example because of your job) then the results from your exercise will be limited. Also, another point is that training is targeted exercise. You plan for the right kind of exercise, when it is good for you. Even if your activity does not seem like planned a lot like hiking -- you still plan for the hike to happen when you feel like doing it and you choose hiking that will satisfy you physically (not too much, not too little). When you do activity at work you rarely can control what you do and how much of it.