# Exercise & Movement 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) ## 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 - [[Health/FITT]] - Frequency, Intensity, Time, Type principles - [[Health/RPE]] - Rate of Perceived Exertion for intensity - [[Health/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 ## Related Areas - **[[Health Map]]** - Main health hub - [[Nutrition]] - [[Sleep]] - [[Stress]] - [[Atomic Habits|Habit Formation]] - [[Mobility]] - [[Mental Health]] > [!tip] Consistency is Key > Regular, moderate exercise is often more beneficial than infrequent, intense workouts.