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Exercise

Budding
·2 min read·Planted Feb 2026
On this page6 sections

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

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.

Further reading

#health#fitness#wellness

Connected notes