Physical Activity & Exercise: Same Same, But Different

Whenever people feel compelled to make a change and get healthier, more often than not they groan because they think it means they need to do exercise. Negative associations about exercise have formed in many of our minds over the years, from the horrors of PE classes to the tedium of a treadmill. We’ve come to use ‘exercise’ and ‘physical activity’ interchangeably but they aren’t the same thing and, if you read the small print whenever the Government or the NHS is imploring you to get fit, rarely do they mention exercise alone; they often say you need more physical activity. This distinction is really important to grasp; the guidelines aren’t prescribing exercise; they’re saying you need to move your body more.

The 1% Rule

When you decide you want more movement in your daily life, small changes can make a huge difference. We often strive for big breakthroughs and big shifts, but these are often temporary and we revert back to the way we’ve always been. When you think in terms of 1% improvement a day, it compounds over time and creates big changes in the long term - 1% is all you need to make a new habit stick.

What Is Physical Activity?

Physical activity is defined as any planned or unplanned movement that works your muscles and requires more energy than resting. Basically any and all movement we do throughout the day comes under this umbrella term.

What Is Exercise?

Exercise can be understood as a physical activity that is planned and structured in a way that it is done for a purpose or a particular outcome, such as to lose weight, rehabilitate, improve fitness or acquire health benefits.

Components of Exercise

• Cardio:
  Also known as aerobic, this is any exercise that raises your heart rate and improves the function of your heart, lungs, and circulatory system. Endurance training comes under this category.

• Strength:
  This is the ability of a muscle or muscle group to exert maximal force against resistance or load - hence why this type of training is often called resistance training. Strengthening exercises increases bone density, muscle strength and mass.

• Mobility:
  Many people emphasise the importance of flexibility, however I believe that flexibility is only a part of mobility. Mobility is the ability of a joint to move actively and with control through a full range of motion.

• Intensity:
  This refers to the amount of energy required when exercising. The difference between moderate and vigorous intensity is how much exertion it requires. Exercise intensity is also shown in your breathing and heart rate.

• Balance:
  This is an important element of training that is often over-looked as it increases strength and coordination and improves your ability to control and stabilise your body position. Balance training reduces the risk of injury as well as helping prevent or manage falls.

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Five Types Of Physical Activity

1. Travel

• Walking to a bus stop or train station

• Cycling or walking to work

• Walk home carrying your weekly food shop

• Take the stairs instead of a lift

• Walk wherever you go—if not the whole way there, park your car and walk the rest of the way

4. Leisure Time

• Hiking

• Dancing

• Active hobbies

• Strolling around town

• Sight-seeing

• Gardening

• Spend time outdoors

2. At Home

• Cleaning your house

• Mowing the lawn

• Washing the car

• Washing the floors

• Housework

• Cooking

• Walking the dog

5. At Work

• Taking the stairs instead of the lift

• Use a stand up or adjustable desk

• Create a dynamic workstation to vary movement possibilities

• Choose a walking meeting (if possible)

• Walking on your lunch break

• Take calls standing

• Go to a bathroom further away

• Make use of at-work gym facilities or classes

3. Exercise

• Swimming

• Running

• Sports

• Weight lifting

• Cycling

• Crossfit

• Tennis

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REFERENCES

WHO Physical Activity and Adults

NHS Guidelines

2008 Physical Activity Guidelines for Americans

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