[[ 10-20 minutes warm-up at morning daily:
Lechi Kurbanov - Kyokushin trainings - PROFESSIONAL WARM-UP
another videos can be searched by "kyokushin warm up" on youtube. they are sligthly different, select proper for you. notice, exercises are shown slowly with less repetitions. they have to be executed quickly, and at least ten times into each direction, quickly following one another.
it is not a power training, but good warm up for muscles and joints, and keep cardio tone. also I'm adding some leg swings and little yoga exercises.
evening is about hour of qigong and little yoga, but it is mostly static, and may be not considered as physical exercise.
2-3 weekends at month airsoft games or hiking, which involves a lot of motion/action.
all this is quite fine to keep in tone, comparable to trained people. though it gives not much strength, just health and tone. enough for IT developer and helps in work. while hard power trainings are distracting from brainwork. ]]
[[ https://www.quora.com/As-a-developer-how-much-time-you-devote-to-physical-exercise/answer/Dmitry-Bryliuk ]]