I do 30 minutes of vigorous walking or aerobic exercise daily.

Thirty minutes is short enough to be honest about. It's a phone call, one podcast episode, a single loop of the neighborhood where you know every cracked slab and the lamppost with the taped-on flyer for a lost cat.

Vigorous is where people stall. They picture an intensity they can't sustain, and given the choice between that and nothing, they take nothing.

But vigor is relative to the body doing it. On a good day it's the hill route at pace. On a bad one it's out the door and around the block at whatever speed you have. The daily part is what compounds, not the pace on any particular afternoon.