Exercising congruently and in a functional manner are important since exercising incongruently and in a non functional manner can cause undue stress on your joints, and your body. Excessive exercise or "chronic cardio" can often do a lot of damage on your body. While cardiovascular exercise does have its benefits, doing too much or the wrong kind can cause a lot of wear and tear on your joints and even your adrenals.
Exercising congruently is more applicable and important when doing weight training as training with weights in an incongruent manner can often lead to injury. Weight machines such as MedEx, Nautilus and Hammer Strength when used correctly can virtually eliminate the chance for injury as well as being a much more efficient way to strength train. A full range of motion is not always needed when doing weight training exercises as it places undue strain on your body, particularly your joints and ligaments.
When doing weight training it would benefit one to not do a full range of motion because you are trying to build strength and not push the range of motion or increase the range of motion with an exercise. In physical therapy although when repairing a muscle, joint or ligament it is advisiable to increase the range of motion in a safe gentle manner for proper healing.
Walking is a form of cardiovascular exercise that almost anyone can do, and will not wear out your joints, or your body (in particular your adrenals). Walking can benefit someone even if done for 20-30 minutes a day and can be done daily for up to an hour. Beyond an hour there is not much benefit to walking more. Walking will benefit those that work or live a rather sedentary lifestyle. Being sedentary can often have many detrimental impacts on our physical and mental health.
By walking and hiking one can counter act the effects of a sedentary lifestyle. If someone does a job where they expend a lot of energy and run/walk a lot, I would only walk on days off.
While sprinting and bodyweight exercises aren't optimal they can be used when free weights or weight training machines aren't available. Sprinting can also be done in short spurts 1-3 times a week (not more than 15-20 minutes a time and with breaks) can be very helpful in sports conditioning as well. While bodyweight exercise can help build strength it won't develop as much as one would when using free weights or weight machines. This is because strength gains are only really significant when your muscles are is pushed as much as possible which is difficult to do with bodyweight exercises in an efficient manner.
Check out my other article on functional exercise here: http://jheldt.hubpages.com/hub/Introduction-to-Functional-Exercise
Also check out my paleo and health blog at: http://www.paleoredux.blogspot.com
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