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Activation exercises aren't necessary to "wake up" muscles, but they can be helpful warmups. They teach you how a muscle feels when working and add extra training volume if done with effort. They're optional, but a good warmup is key.
Heart rate zones measure cardio workout intensity, with higher zones indicating harder effort. They're useful for training but not for strength workouts. Beginners should focus on feel over zones, as calculations can be inaccurate. Different apps use varying zone systems.
Exercise like running, swimming, or dancing effectively reduces depression and anxiety symptoms, often matching or exceeding medication and therapy. Group or supervised sessions are most beneficial.