Exercise vs. Physical Activity

Some of the most important aspects of being fit are eating a nutrient dense diet, and getting enough exercise. However, we also want to make sure we are increasing physical activity. Understanding the difference is crucial because both physical activity and exercise impact our health and well-being. While all physical activity positively impacts health, structured exercise provides additional benefits by targeting specific components such as cardiorespiratory endurance, muscular strength, stamina, and flexibility. Both play essential roles in maintaining a healthy lifestyle that can contribute greatly to your longevity and quality of life. 

Physical Activity

The definition of physical activity is any movement generated by skeletal muscles that requires energy. It includes all activities included during leisure time, transportation, and a person’s work. It could look like gardening, walking the dog, playing with your kids at the park, or even fidgeting. It’s unstructured, often unplanned, and can occur spontaneously throughout the day. It includes a wide range of movements, from simple to more vigorous. If you work 40 hours a week sitting at a desk, you will need to increase physical activity as well as plan your weekly exercise. Mix it up and try to get as much natural sunlight and fresh air as possible for even more health benefits. 

Benefits of Physical Activity

Even light physical activity can burn calories, and the extra energy expenditure can help to maintain a healthy weight and reduce the risk of heart disease. Moving throughout the day can also increase blood circulation, which helps regulate your blood pressure and increase metabolic health. This means your body can metabolize glucose better which can reduce the risk of diabetes. Try going for a walk after meals or getting a standing desk that forces you to regularly change positions, preventing sedentary behaviors. Counting your steps each day can be a great goal oriented tool to use as well. 

Exercise

Physical exercise refers to planned, structured, and repetitive activity. It is specifically designed to develop and maintain physical fitness and overall health. Your exercise routine should follow a specific plan designed to progressively overload your body. It should be goal oriented and target certain aspects of training such as strength and endurance, while serving a deliberate purpose beyond daily activities. If you’re not sure where to start, hire a trainer and get an exercise prescription designed especially for you. Even if you don’t have specific training goals, a well rounded exercise program should increase your general physical preparedness. 

Physical Benefits of Exercise

When following an exercise program that improves general fitness, you’ll strengthen your cardiorespiratory system making the heart and lungs work more efficiently. This can reduce the risk of heart failure and other cardiovascular diseases, contributing to your longevity. Strength training is an essential part of any exercise program. It involves using weights or resistance to build muscle, organ, joint and soft tissue strength. As you progressively challenge your muscles, they become stronger and more resilient. By stressing your bones during strength training, you increase bone density and therefore reduce the risk of osteoporosis. Strength training helps you maintain a healthy weight by increasing your metabolism, as muscle tissue burns more calories than fat. As you build muscle mass, your body burns more calories, even at rest. When done right, it will improve your flexibility and range of motion, making everyday movements easier. Strengthening muscles and connective tissues provides better support for joints, reducing your risk of injury. By correctly training compound movements, you strengthen core muscles contributing to improved posture and spinal health which leads to increased quality of life. Regular strength training can increase energy levels and help combat fatigue, which improves program adherence and consistency.

Mental Benefits of Exercise

With all the physical health benefits of exercise, your brain gets a boost too. Exercise can enhance cognitive functions and increase your capacity to learn new information, while improving clarity, memory, and focus. Children who exercise before sitting down to do homework can focus better for longer periods of time, and retain the information longer. Strength training can improve neuroprotection against aging and neurodegenerative diseases like Alzheimer’s and dementia. Moderate to high intensity exercise can improve mood and decrease symptoms of depression and anxiety immediately following a workout by releasing feel-good hormones like endorphins. Increased circulation means better cerebral blood flow which can help reduce blood pressure. By building strength and achieving fitness goals, you improve self-confidence and feelings of self-worth, boosting self-esteem. Engaging in physical activity also positively impacts sleep quality and duration, which can improve recovery. Exercise can be habit forming and positive, healthy habits keep you consistent so you can enjoy the benefits of exercise long term. 

In general, you need a nice balance of physical activity and exercise. Lead an active lifestyle and schedule regular gym days following a fitness program. Your mind and body will thank you. 

Xo,

Coach Jenny