Not in the demographic specified, but here is my take on the subject:
What's crazy to me is how many people substitute their ice times for dedicated work in the gym. "Hockey is my workout" etc.
Talk to any physical therapist or sports injury doc and they will tell you we play one of the most physically demanding positions in sport.
Couple that with advancing age, the fact that our bodies don't recover and repair as well as they did in our late teens and early twenties (on top of whatever injuries/bumps/bruises you've accrued and ignored along the way) and you have a recipe for disaster...unless you are taking proper safeguards and actively working on your mobility and strength.
I dedicated last year to get stronger and in better shape to set myself up as I progress in age, and I think I have achieved that. My thinking was I'd rather start at 36 than not at all, and if I postponed my plan it would be that much harder after 37, 38, 39, or even 40.
I dropped 20 lbs, skated 3x/week with some high level guys and got to pick their brains. If a guy looking to get to the next competitive level is spending at minimum 2 hours a day between ice and gym, IMO us normal beer leaguers can invest 15-30 mins a day to work on basic things to stay healthy.
Adjusting your diet requires less time investment but is probably the most difficult because for many, it's a lifestyle change - but it can have tremendous, cascading effects on your overall health with the overall goal of lowering body fat % and increasing muscle composition. There's tons of resources on this online so I'll leave this to experts, but counting calories really does work. You can lose weight on a diet of nothing but fast food if you are diligent in understanding your daily caloric requirements.
For the physical stuff, it is important to distinguish between flexibility and mobility. Maria Mountain and tons of other strength coaches will probably explain it better than I do, but in essence, flexibility is your ability to stretch to a certain point. Mobility is the ability to do so with control and power. Obviously we want mobility for our position and there are purposeful, specific exercises to achieve that.
To get there, I recently started doing some things within the discipline of Functional Range Conditioning (link to the principles behind it here), with particular focus on my gummed up hips, and have been able to progress from a Giguere-width butterfly (with the knee pads exposed to the shot!) to consistently and easily getting the tops of my pads to touch - this has taken me about 8 weeks of time working on specific exercises for 15 mins at least every other day (recommended is twice a day). I've also noticed a little bit more pop loading off an edge when my legs are in various extended positions.
tldr; if you want to be an athlete but aren't training like one, you're gonna have a bad time