Physical
Activity & Exercise
How
Do They Differ?
When
you think of physical activity and exercise,
what comes to mind? You probably thought of
the same activities and had the same feelings
about both, but did you know that they’re
two different things? Understanding what physical
activity and exercise are can help you adopt
a healthier lifestyle in a variety of ways-
because there’s more to fitness than
hitting the gym!
Exercise
is structured activity that’s undertaken
for fitness, health or competition. You already
know about the traditional types of exercise:
team sports, working out at the gym and running
outdoors, for example. But there are so many
different (and even fun!) forms of exercise
that might have slipped past your radar. For
example, dancing, hiking, Pilates, many types
of yoga and group classes (such as spinning
and aerobics) offer vigorous workouts, but
are much more enjoyable than what you remember
from P.E. class.
Physical
activity, on the other hand, is more far-reaching
and lifestyle related. It consists of all the
movements you do each day—anything that
requires energy. Although it usually doesn’t
burn as many calories in one shot as exercise,
the cumulative benefits of a physically active
lifestyle are essential for weight maintenance
and disease prevention. And, incorporating
physical activity into your lifestyle is so
easy to do. Simply by being aware of physical
activity, you’ll discover ways to fit
it in. Taking the dog (or the kids!) for a
walk, climbing the stairs at work, dancing
while doing housework and working in the garden
all count toward your daily total of burned
calories. Your active lifestyle will leave
you feeling better, physically and mentally.
And who knows… it may even encourage
you to try more vigorous exercise in the future.
Recommendations
of the 2005 Dietary Guidelines for Americans:
•
Engage in regular physical activity and reduce
sedentary activities to promote health, psychological
well-being, and a healthy body weight.
– To reduce the risk of chronic disease in adulthood: Engage in at least 30
minutes of moderate-intensity physical activity, above usual activity, at work
or home on most days of the week.
– For most people, greater health benefits can be obtained by engaging in physical
activity of more vigorous intensity or longer duration.
– To help manage body weight and prevent gradual, unhealthy body weight gain
in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity
activity on most days of the week while not exceeding caloric intake requirements.
– To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes
of daily moderate-intensity physical activity while not exceeding caloric intake
requirements. Some people may need to consult with a healthcare provider before
participating in this level of activity.
• Achieve physical fitness by including cardiovascular conditioning, stretching
exercises for flexibility, and resistance exercises or calisthenics for muscle
strength and endurance.
Key Recommendations for Specific Population Groups
•
Children and adolescents: Engage in at least 60 minutes of physical
activity on most, preferably all, days of the week.
• Pregnant women: In the absence of medical or obstetric complications,
incorporate 30 minutes or more of moderate-intensity physical activity on most,
if not all, days of the week. Avoid activities with a high risk of falling or
abdominal trauma.
•Breastfeeding women: Be aware that neither acute nor regular
exercise adversely affects the mother’s ability to successfully breastfeed.
•Older adults: Participate in regular physical activity to reduce
functional declines associated with aging and to achieve the other benefits of
physical activity identified for all adults.
Physical Activity & Exercise Links
Visit these website for more detailed information on physical activity and
exercise and for tips on making yours a physically active lifestyle.
• American Council on
Exercise
• CDC Physical
Activity for Everyone
• American
Heart Association
• The National Center on Physical Activity
and Disability