The world of fitness can be a confusing place. With contradictory information and seemingly interchangeable terms, it can be easy to get misled. Even the terms “physical activity” and “exercise,” which appear to be synonymous, are somewhat unclear.
For example, the World Health Organization recommends that adults get 150 minutes of moderate-intensity physical activity per week. The American Medical Association, on the other hand, recommends that adults engage in 300 minutes of moderate exercise per week. To help clarify things, let’s begin with the definitions of physical activity and exercise. Physical activity is defined as any purposeful, repetitive bodily movement that increases metabolism. This broad definition encompasses a wide variety of exertion levels, ranging from the more strenuous (e.g. running, biking, and CrossFit) to those that are less challenging (e.g. walking and cleaning around the house).
Exercise, on the other hand, has a more specific definition. Exercise is defined as planned, structured, and repetitive body movement performed to improve or maintain one or more components of physical fitness. Examples of exercise include those that trend toward the vigorous end of physical activity, and include weightlifting, aerobics classes, and jumping rope. Because physical activity includes all exertion levels, every type of exercise qualifies as physical activity. Not all types of physical activity qualify as exercise, as some don’t reach the appropriate exertion level.
What falls into each category (physical activity or exercise) can be unique to the individual and is ultimately determined by their overall health. Take a relatively inactive, 65-year-old adult. For this individual, a brisk 20-minute walk might be considered exercise. But for an active 18-year-old, that same 20-minute walk would likely be considered physical activity. It would require a higher level of exertion to fall into the exercise category for this young adult. Both exercise and lower-level physical activity are essential for maintaining overall health, especially as we age. While exercise is fantastic for building muscle and training the heart and lungs, lower-level physical activity is very important as well. Not only does it help maintain our metabolism, but this level of physical activity is great for the health of our smaller blood vessels, psychological well-being, and stress levels.
Unfortunately, less than half of all adults get the recommended amounts of physical activity, making a relatively sedentary lifestyle one of the leading risk factors for mortality around the world. Knowing where to begin can be a bit confusing, which is where a certified personal trainer can be of great assistance. These professionals can help you determine the right level of exercise for you, as well as provide a wide variety of options that suit your preferences and fitness level.
Kristina Sowers is a certified personal trainer and the owner of Kitsap Strength & Mobility. She has a periodic column in this newspaper.
The difference between physical activity and exercise
