There are two main types of physical activity and both play an important role in managing your weight and keeping you healthy:
Lifestyle exercise-movement that is part of your regular routine, like lifting groceries, doing household chores, moving around at work and of course the walking you do to get to and from those places.
Programmed exercise-activity meant specifically as exercise. Programmed exercise has no other purpose than to make you healthier and fitter, help you manage your weight and (hopefully) be fun. A daily walk or run, workouts at the health club or participation in sports all fit into this category.
Ideally, you will decide to work on boosting your amount of both lifestyle and programmed activity, but our main focus will be on getting you to work regular, programmed exercise into your life. We've found that making this intentional commitment to an exercise routine is the best way to make sure being active is a lifelong habit.
At what pace is moderately intense activity? It should make you breathe harder and have some difficulty talking, but you should still be able to carry on a conversation.