Physical Activity & Exercise

Exercise is defined as planned, structured, and repetitive movements specifically aimed at improving fitness. On the other hand, physical activity encompasses any movement that involves your muscles and burns energy. The difference is subtle: while all exercise is physical activity, not all physical activity is exercise.

In 2018, the U.S. Department of Health and Human Services released the 2nd edition of the Physical Activity Guidelines for Americans—a hefty document outlining recommendations on how often we should move, for how long, at what intensity, and with what safety precautions. Importantly, it’s called the ‘Physical Activity Guidelines’ because it emphasizes that daily movement, regardless of structure, is key to maintaining health, not just formal exercise routines.

Consider this: half of American adults have one or more preventable chronic diseases. Regular physical activity can improve seven of the ten most common chronic conditions, yet 80% of adults are not meeting the guidelines for both aerobic and muscle-strengthening activities.

So, why would someone with a chronic disease like hypertension resist physical activity, knowing it can reduce or even reverse high blood pressure? As someone in a larger body, I remember the first time a doctor told me I needed to ‘exercise more,’ a wave of negativity washed over me, settling in my chest. The word ‘exercise’ can evoke dread because, in our minds, it’s associated with discipline, discomfort, and difficulty. Is the fitness industry partly to blame? Maybe, but that’s not the point.

I needed more movement. Sitting at a desk all day or hunching over a drawing board was doing my body no favors. It wasn’t until I started incorporating regular movement into my daily routine that I was ready to embrace a structured exercise plan.

If you’re coming from a long period of being sedentary, focus on movement rather than jumping straight into exercise. Here are some activities that can help you meet the weekly recommended physical activity guidelines.

• Walking
• Hiking
• Gardening
• Household chores- doing laundry for my family of four is definitely an active task
• Biking
• Boxing or martial arts
• Swimming
• Sports- did you know pickleball is the fastest growing sport right now?

Another thing about physical activity is that your minutes add up. You don’t have to do all 150 minutes of moderate activity all in one go. In one week, you can do three 20-minute walks, one 60-minute yoga session, one 10-minute jog (mine would be more like 5 minutes), one 20-minute bike ride and at the end of the week, you will have met the recommended 150 minutes of moderate intensity physical activity.

Remember, every bit of movement counts. Whether it’s a short walk, a few minutes of stretching, or dancing around your living room, these small steps contribute to your overall health and well-being. The key is consistency and finding activities you enjoy. Over time, even simple movements can lead to lasting changes in your health and mindset. So, start where you are, move how you can, and celebrate every step forward.