Yeah it can be very open ended but that's part of the fun. My "moving for long periods of time" he's referring to simple activities that don't necessarily have to be considered "proper exercise" like going shopping, taking a hike, a bike ride, etc. Sprinting once in a while is exactly that. I shoot for two days of anywhere from 8-10 all-out sprints. Everybody has their own speed, just make sure you're sprinting as fast as you can for around 30-40 yards - some do more, some less if you're just starting out you don't even need to do 8-10 sprints, you can do 3-5 and work your way up - Finally, lifting heavy things is a topic I brought up myself because I wasn't exactly sure what that meant. It was explained to me that "heavy" is also subjective, so lift things that are heavy for you every now and then. If you have access to a gym look into any sort of routine that involves compound movements (squats, deaflifts) which will engage most of your muscles at once. I hope that helped a bit ...
Basically you can shape it however you want, no need to be super structured (at least not yet)
I used to seriously post here, now I prefer to troll.