Exercise

A key component of overall health and wellness, focusing on consistent movement patterns that support long-term health goals.

Current Approach

Movement Philosophy

Focus on consistency over intensity
Prioritize functional movement patterns
Balance strength, cardio, and mobility work
Listen to body signals and adjust accordingly

Weekly Structure

Strength Training: 3x per week (compound movements)
Cardio: 2-3x per week (mix of HIIT and steady-state)
Mobility/Stretching: Daily (5-10 minutes minimum)
Active Recovery: 1-2x per week (walking, yoga)

Bars show CDC adult aerobic recommendations in minutes per week: 150 moderate or 75 vigorous. A separate panel adds muscle strengthening on at least two days. Aerobic amounts are alternatives or can be combined. — CDC's adult targets offer two aerobic routes plus muscle strengthening. Bars show guideline amounts in minutes per week, not measured health outcomes; an equivalent mix also counts. Individual starting points and abilities vary. Original chart based on Centers for Disease Control and Prevention, What Counts as Physical Activity for Adults.

Types of Exercise

Cardiovascular

HIIT for time efficiency
Steady-state for endurance building
Functional activities (hiking, cycling, swimming)

Strength Training

Compound movements (squats, deadlifts, rows)
Progressive overload principles
Form-focused approach

Flexibility & Mobility

Dynamic warm-ups
Post-workout stretching
Targeted mobility work for problem areas

Balance & Stability

Core strengthening
Unilateral movements
Stability challenges

Benefits

Improved cardiovascular health
Increased muscle strength and endurance
Better mental health and stress management
Weight management and body composition
Enhanced sleep quality
Increased energy levels

Exercise Planning

FITT Principle - Frequency, Intensity, Time, Type principles
Rate of Perceived Exertion - Rate of Perceived Exertion for intensity
Progressive Overload - Systematic progression

Tracking & Metrics

Workout frequency and consistency
Progressive overload (weight, reps, time)
Energy levels and recovery indicators
Sleep quality correlation
Performance improvements

Tip

Consistency is Key Regular, moderate exercise is often more beneficial than infrequent, intense workouts.