Nearly every day: walk 3 miles, and where I live (GA) that means always inclines/declines as there are no level spots.
Nearly every day upper body: alternating days, one day dumbbell workout (35 lbs) x 4 sets; other day 30 pushups x 4 sets.
When I have time: bicycle.
Nearly every day:
Breakfast: shake: walnuts, almonds, ground flax seed, rolled oats, apple slice, banana piece, several black grapes, handful blueberries, raw local honey, kefir, cinnamon, crushed ice, water.
Lunch: healthy-ish soup, a few rice cakes drizzled with olive oil.
Dinner: green leaf mix (kale, spinach, etc.), brown rice with kidney beans, veggie, either chicken or fish.
Every day:
Vitamins and supplements.
Lots of water.
No beef, pork, soft drinks, or sweets.
However, I am not in perfect shape as I do eat JUNK snacks at times: peanuts, pretzels, pizza, beer, chips. And on occasion (once or twice per week) we eat out so I'll cheat a bit then as well.
At nearly 62 years of age I am in decent enough shape, take no regular medications, and live a physically unrestricted life.