But with all due respect, light movement or not, going 23 minutes 3 times a day sounds very consistent and healthy to me if you don't cause your body to be sore all the time. You are way above the average person with that workload. There are amazing studies on the huge positive effects of little physical activity. Decreasing returns to scale is the key term here. Someone who exercises three times a week for 30 minutes is a hell lot of more healthy than a person not doing anything at all. Hence, 69 minutes a day split in very doable sessions is a great way to stay healthy.

I don't any other data, but for an average person weighing 195 is sooooo much better than weighing 215. The weight difference has tremendous effects on all parts and systems of your body. Hormones, cardiovascular system, joints of course! I can't tell the numbers from the top of my head, but you are taking of thousands of tons of workload for your joints per year when you lose a few pounds of fat. It is because of the weight having a different load when in motion. Again, very interest research out there about it.

So good to read you are doing all that exercise and once you feel like it, resistance is no less important and has amazing synergetic and complimentary effects, JayJuanGee pointed that out. Whether going cardio first and resistance training last or vice versa, in general JJG is correct. Depleting energy especially with anaerobic training first is not the best idea, but again it is much better than not doing it at all. It depends what the cardio training looks like. Hardcore anaerobic and then resistance training, if possible then rather not. Once you are used to cardio by the way, your body learns to more efficiently mobilize ketones for as long as you don't go ultra hard during most of your cardio sessions. Training can turn you into a very machine over time when it comes to energy usage. That is why different forms of training combined over the course of a week is the best thing you can do. People who do a lot of aerobic cardio will see that it is a great way to get better control over your hunger. The reason is that the body far quicker starts mobilizing fatty acids to nurture the body. That's why having some days with less carbohydrates can make sense to more intensely train the body for fat oxidation instead of glucose usage. But I am not a fan of any extreme form of nutrition. Temporarily yes, but a whole life without carbohydrates or anything excluded from the meal plan is something I think isn't sustainable for most people.