Editor’s Note :
Former Taiwan Minister of Health and Welfare and current Co-CEO of AHMC Health System, Dr. Wen-Ta Chiu, presents Everyday Health Revolution, a practical, evidence-based guide to everyday health.
Cultural Weekly launches a seven-week column featuring the book’s core insights.
Following last week’s first pillar of the health revolution, this week introduces the second Pillar—guiding readers toward taking control of their health.
Among all health investments, regular exercise offers some of the greatest returns at the lowest cost, yet it is often overlooked.
Many people think exercise is only for losing weight or building muscle. In truth, it works more like a whole-body medicine that helps you live healthier and longer.
Why can “one move help so many problems”?
Research shows that regular physical activity benefits the heart, brain, metabolism, immune system, and emotional health at the same time.
The American Heart Association reports that people who exercise at least at a moderate level each week can lower their overall risk of death by about 21%.
Exercise helps reduce the risk of high blood pressure, heart attack, and stroke, improves blood sugar and insulin sensitivity, supports brain health and emotional well-being, lowers the risk of some cancers, and helps prevent weakness, falls, and disability.
In other words, exercise doesn’t treat just one problem—it supports many systems at once.
What do global guidelines suggest?
The World Health Organization and the American College of Sports Medicine recommend that adults do at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity.
Moderate intensity means your heart rate rises, you breathe faster, you can talk but not sing, and you may sweat lightly.
Strength training is also important: at least two days a week, covering major muscle groups, for about 20–30 minutes each time. This is not about looking strong—it is about staying independent, steady, and safe as you age.
Choosing the right intensity :
Exercise intensity is often measured using METs, which compare energy use during activity to resting.
Sitting quietly is about 1 MET, sleeping is about 0.9. The higher the MET value, the harder the activity.
- Low intensity: under 3 METs, such as slow walking, housework, gardening, tai chi, or yoga.
- Moderate intensity: 3–6 METs, like brisk walking, easy jogging, climbing stairs, casual swimming, or cycling.
- High intensity: over 6 METs, such as fast running, competitive swimming, singles sports, or steep hiking.
Walking, brisk walking, and fast walking :
Casual walking is relaxing and good for joints and mood, but it usually does not count toward the 150 minutes.
Brisk walking, about 4–5 km per hour, makes you breathe faster and sweat lightly—this is the core of weekly exercise.
Fast walking, around 6–7 km per hour, is close to high intensity: 75 minutes of fast walking equals about 150 minutes of brisk walking.
What is Zone 2 ?
Zone 2 refers to exercise at about 60–70% of your maximum heart rate. You can talk, but not easily. It mainly burns fat and trains the body’s energy systems.
Many experts believe it supports endurance, metabolic health, and even brain function.
Activities like brisk walking, easy jogging, cycling, or swimming for 30–45 minutes often fall into this zone.
Strength training twice a week :
Strength training uses resistance—such as body weight, bands, or dumbbells—to build muscle, protect bones, and improve balance.
Do each movement 8–12 times for 2–3 sets, focusing on good form rather than heavy weight. It is not about appearance; it is about walking steadily, standing strong, and avoiding falls.
Writing an “exercise prescription”
Exercise can be planned like medicine using FITT :
- Frequency: how often
- Intensity: how hard
- Time: how long
- Type: what kind
For example : brisk walking 30 minutes, five days a week, plus strength training 20 minutes, two days a week, adjusted for age and ability.
How AI can help :
Wearable devices and apps track heart rate, steps, sleep, and Zone 2 time. They remind you to move, help you see progress, and offer suggestions based on your age and health.
AI is not here to replace you—it is there to make daily movement easier.
Final thought :
Health is not lost in one day, and it cannot be regained in one day either.
Regular movement does not need expensive equipment or memberships—only the decision to move today. That single step is your daily health revolution.( Health Column · Part 3 )