42yo, dad bod male here.
Yesterday morning, I did a heavy lower body workout and some back exercises, along with a series of shuttle runs. Then I picked up sticks in my yard and did some gardening. After that I hit golf balls at the range for an hour. In the evening I played a father-daughter full-court basketball game and ran the court the whole time.
I've been doing a workout designed for golf fitness since early January and I've stuck with it. It has a lot of squats and deadlifts and core activities, along with some upper body. Three days a week, I do treadmill where I stay at 120bpm for 30 minutes.
I can move today without much soreness except in my feet. A few months ago, this would have hurt me. I'm still overweight because I eat (way) too much, but I'm strong now and glad my body works pretty well.
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