Thought I'd weigh in on this (no pun intended), FWIW, as a short (5'2") 60-yr-old female.
I am no toothpick, but I'm in good shape IMO - size 4. My weight has been a constant over the last 30 years or more.
FWIW, here's what's worked for me:
- All commuting and errands (grocery etc.) by cycling or walking
- Eat clean; avoid foods I didn't prepare, processed foods, and most things in boxes - I eat loads of fresh veg and fruit
- Weight/resistance training at least twice a week; each session 1 to 1 1/2 hours; loads of functional exercises and minimal rest time - more on this below
- One or two 30-45 minute runs per week; used to average 6-7 mph, now it's 5.5-6 mph average, plus faster speed for intervals if and when I feel like doing them
Re. the weight training: I swear by it. Here are some typical exercises I do, usually x 3 sets with another exercise in between to work another group of muscles:
- clean and press: 50-60 lb bar: 8-10 reps
- kettlebell swings, or sumo squats into upright rows: 35 lb kettlebell
- bench press: 65-85 lbs, depending on the # of reps per set
- full push-ups: 12-14 reps
- burpees
- tricep dips (body weight), or tricep pull-downs (65 lbs)
- military press: 40-50 lbs
Keeping a constant pace keeps my heart rate up, and I make sure I do the following during weight/resistance training:
- change up my exercises all the time from session to session because no two (or three) exercises are alike: e.g., for triceps, I mix up dips, kickbacks, pulldowns etc. and for chest, I mix up bench press, dumbbell press, incline press, dumbbell flies, cable flies, etc.
- work a few functional exercises, like burpees or jump squats into every circuit
My workouts and errands etc. take up maybe 8 hours a week, which leaves 160 hours in the week for everything else, and it's the kindest and best thing I can do for myself. Is it always convenient, and do I always like it? Hell no. But 8 hours out of 168? IMO it's not much to ask of myself. Or should I say: GIVE TO myself.
If I had no gym nearby and no equipment, I'd still put together routines using bodyweight exercises: squats, pushups, crunches, bird-dogs, lunges, leg raises, body rows, tricep dips, etc., plus I'd go for runs to get my cardio.
I am not a "natural athlete" and I have other problems; I've had injuries, aches, sprains, strains, inflammatory/environmental sensitivities and I have chronic internal health issues as well (heart and gastro). If I were bedridden (heaven forbid), I'd figure out a way to do crunches, hip bridges, whatever, in bed. I am **NOT** going to spend my last 10 years wallowing in fat and self-despair.
So - OP, I get that you only want to do what works for you, but since you posted and asked for advice, I'd offer the following: try to push yourself harder, and try to mix it up. You don't need a gym, or special equipment, to do so.