If gertrude walks every day at 2: 00pm, she is avoiding sports with excessive contact developing a habit trying to make up for lost time taking time to cool-down after exercise

If Gertrude walks every day at 2:00pm, she is developing a habit.  The longer Gertrude sticks with it, the more likely it is she will develop a habit that she doesn't have to think about.
Walking and sport will become part of her everyday life and it will be easier for her to do this activity and be healthy.

The answer is either 3 or 4

Push up require upper body strength, so weight-training exercises such as shoulder press, curl ups and dead lifts would improve your ability to perform proper push ups.