You just have to move.
I have been a member of a gym for most of my adult life. Pretty much every personal trainer I have ever worked with - and there's been a few - has told me that all I have to do is move, to achieve good heath and a high level of fitness. After 16 years of going to a gym to work out, I've finally figured out what that means for me.
It isn't a quiet stroll around the block.
It isn't getting 10,000 steps in a day
It isn't going to a gym and meandering on the treadmill for half an hour
It's moving so hard and fast that I'm absolutely out of breath. It's working out at a gym or at home to the point where I'm drenched in sweat, and my face is so red and stays that way for a good half hour after my work out.
I've just come back from a work out at my gym - 9Round, and with its heart rate measurement technology they use, I burned 630 calories in a 30 minute work out. That is what moving is to achieve my goal of good health and a high level of fitness is for me. Maybe others can burn fat and calories and get smaller with those lower intensity things, but for me, after 16 years trying, I have to move hard if I want to make any difference to my status quo.