Mr. Rawles,
Papa Papa made mention of getting in shape before the need to bug out:
Here is a link to a good workout that I found online. I have been using it and it is an intense workout that requires very little of my time. The information is available for free. The workout also goes by the name Combat Conditioning. Sounds appropriate. Matt Furey sells a comparable course for over $100. I hope your readers find this useful. Thank you for your help. I am praying for the Memsahib and you. – Konrad M.