I walk back home from work for slightly more than an hour as many days as possible, and try to have a longer hike in the weekends. This for my "move slowly" time. I find it very healing and relaxing. After work and before dinner I am too low in energy to do anything else, including intellectual work or lifing in the gym, but I could walk forever. Not very paleo-macho, I guess I would have been a gatherer rather than a hunter in the good old days...

Playing with your kids, walking your dog, or just plain old shopping should more than fulfill the 3~5 hours. I understand though being a cube dweller myself. Just get out there, it will be a great example for your kids, too. I've been unable to get to the gym at all until recently. I am just going to do a group weight class twice a week and hope it's enough to get leaner while I lose these extra 40 pounds.

I hate to say it but ask "What would Grok do?"

Park further out and walk further in. Take the long way on foot when possible. Use the the little hand basket at the store instead of the cart. Basic yardwork fits this type of moving. This time of year grab a shovel dig some holes and plant some trees. Get down on all fours and weed the beds. Not only is it moving slowly but it can be very cleansing on the mental side of things.

Asking what Grok would do really helped when I started.

Try squeezing in 10 mins at a time. Get up a few minutes early, do it on your lunch hour, and when you get home. If you average 15 mins a day every work week then you'd have 75 mins. Do two 53 mins sessions on the weekend or one long session and you've hit your 3 hours.

If want to make it a habit try walking 1 hour a week for 2 weeks and every other week increase it by 15 mins.