A common question I ask anyone at their first meeting in my studio is: “When was the last time you were doing some form of structured exercise for at least three months?”

My wording is very carefully chosen. You will notice the terms “structured exercise” and a time frame of “at least three months.”

Structured exercise means you are following a plan that is designed to help you accomplish some sort of goal. While it is true that there are many forms of physical activity, in my mind exercise is different.

The following would not normally count as structured exercise: golf, bowling, gardening, yard work, leisurely walks with your partner or pet, and swimming in your backyard pool.

Being more active outdoors in the summer months also doesn’t cut it.

My clients who slack off on their structured exercise over the summer, never come back in better shape in the fall.

The main things that are missing from the list above are sustained levels of moderate intensity effort. In order for something to count as exercise it needs to be done at a moderate intensity. This is different from any form of physical activity done at a leisurely pace.

Of course, any of the above activities can be done at a moderate pace, but my experience is that they are not for most.

The reality is that any form of physical activity is better than doing nothing. I have heard older adults say the stairs in their house keep them alive because without them they would not get any form of physical activity.

The reality is a structured exercise program that is followed three to four days per week for a period of no less than three months is always better than a random array of daily household activities or recreational hobbies. This structured exercise program would be modified based on the unique characteristics of the individual and would be focused on achieving some end goal like weight loss or strength improvements.

The other advantage of an individualized exercise program is that it can be changed as the person’s overall level of comfort and fitness improves. This is a critical component that anyone needs to keep in mind if they want to continue to see benefits and from their exercise program.

There is nothing wrong with the above set of activities, but I would rarely count them as an adequate form of exercise. I encourage you to be as active as you can but count the items on the list above as icing on the cake.

You should still be doing strength training three days per week and some form of moderate intensity cardiovascular exercise at least four days per week.

Sorry, I don’t make the rules. I just follow them!