You have to go to the gym every day. At least 5 days a week. Heavy workout where you train intensively your upper and lower body. I do this now for about 10 years and the difference is like day and night. Both mentally and physically. The "don't have time" argument is in my opinion not valid. By exercising you gain so much more time just because you work more efficiently.
I agree with you, but I don't think this is great advice. If you tell people that aren't already physically fit that they have to do high intensity training five days per week to be healthy, they'll think it's too difficult and they won't be able/have time to do it. The best advice you can give is to start with a light 20 minutes of cardio three times per week. After getting into a routine of regular exercise they may progress to more challenging workouts.
