It is generally well-known that we need to be active to stay healthy and prevent health problems such as heart attack, stroke, diabetes, and musculoskeletal problems. However, it is less common knowledge how active we should be and what actually constitutes physical activity vs. exercise.
Physical activity can be defined as any movement that is carried out by the skeletal muscles that requires energy. In other words, any movement we do is actually physical activity. Exercise, on the other hand, is structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a type of physical activity.
The amount of physical activity recommended by the World Health Organization (WHO) varies with a person’s age. Kids need more physical activity to help develop their bodies including muscles and bones. The recommendations according to WHO are:
5-17 Years Old
18-64 years old
Age 65 and above
Examples of moderate-intensity physical activity include brisk walking, bicycling, swimming, mowing the grass, heavy yard work, social dancing, conditioning machines (e.g., stair climbers, elliptical, stationary bike).
Examples of vigorous-intensity physical activity include jogging/running, swimming, jumping rope, conditioning machines (e.g., stair climbers, elliptical, stationary bike), sports (e.g., soccer, basketball, football, racquetball), aerobic dance or spin cycle classes.
The take-home message is that activity does not have to planned and structured exercise to be beneficial. Incorporating physical activity into your day can occur in many ways:
By making physical activity a priority in our lives, we can improve our quality of life while preventing many health issues. If you have any questions regarding physical activity and exercise or need some help getting started, let us know. We would be happy to help.
~ Trevor, PT
Physical activity can be defined as any movement that is carried out by the skeletal muscles that requires energy. In other words, any movement we do is actually physical activity. Exercise, on the other hand, is structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a type of physical activity.
The amount of physical activity recommended by the World Health Organization (WHO) varies with a person’s age. Kids need more physical activity to help develop their bodies including muscles and bones. The recommendations according to WHO are:
5-17 Years Old
- At least 60 minutes of moderate to vigorous intensity physical activity each day
- Additional health benefits occur if more than 60 minutes of physical activity per day
- Most of the daily activity should be aerobic
- Vigorous-intensity activity should be at least 3 times per week (strengthens muscles and bones)
18-64 years old
- At least 150 minutes of moderate-intensity aerobic physical activity per week or at least 75 minutes of vigorous-intensity aerobic physical activity per week
- Aerobic activity should be in bouts of at least 10 minutes duration
- For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week
- Strengthening of major muscle groups 2 or more days per week
Age 65 and above
- At least 150 minutes of moderate-intensity aerobic physical activity each week or at least 75 minutes of vigorous-intensity aerobic physical activity each week
- Aerobic activity should be in bouts of at least 10 minutes duration
- For additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week
- Strengthening of major muscle groups 2 or more days per week
- Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week
Examples of moderate-intensity physical activity include brisk walking, bicycling, swimming, mowing the grass, heavy yard work, social dancing, conditioning machines (e.g., stair climbers, elliptical, stationary bike).
Examples of vigorous-intensity physical activity include jogging/running, swimming, jumping rope, conditioning machines (e.g., stair climbers, elliptical, stationary bike), sports (e.g., soccer, basketball, football, racquetball), aerobic dance or spin cycle classes.
The take-home message is that activity does not have to planned and structured exercise to be beneficial. Incorporating physical activity into your day can occur in many ways:
- Standing for periods of time instead of sitting while doing computer work
- Taking the stairs up or down instead of the elevator
- Parking further away in a parking lot, requiring a longer walk from vehicle to destination
- Walking to mailbox instead of driving
- Taking stretch breaks every 20-30 minutes while doing work at a desk or reading
By making physical activity a priority in our lives, we can improve our quality of life while preventing many health issues. If you have any questions regarding physical activity and exercise or need some help getting started, let us know. We would be happy to help.
~ Trevor, PT
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