[tonyjstark]

Speaking from my own experience as software engineer with burnout and doing sport: do it slowly, everything else is an additional source of stress.

My take on exercise is the following:

- a baseline of pull-ups and push-ups. Doing them multiple times a day, basically every time I take a break. I don't do them until failure but just enough for them being taxing. I started out with 6 push-ups and 2 pull-ups in a row and increased them every one to two weeks. It takes 5 minutes and also helps me with concentration.

- I go bouldering 1-2 times a week because it's fun. Sometimes I'm motivated, sometimes not but that's fine. The boulder-hall has a rowing ergometer which I often use to counter the sitting in front of a computer lifestyle.

- I take the bike everywhere I can.

That said, it's all about consistency. It's amazing how fast one gets used to sport and doesn't want to miss it afterwards.

For diet, I just put a lot more veggies in there than before and adapted to interval fasting (meaning: skipping the breakfast). After a week, I stopped being hungry in the mornings and I lost around 6.5kg in 3 month. Now my weight is stable and I'm happy with it.