Exercise: Your Path to Better Health
When it comes to health, few things are as powerful as movement. Whether it’s a brisk walk, a strength training session, or even dancing around the living room, movement of any kind has profound benefits for your body and mind. But what is the difference between physical activity and exercise, and how much do you really need to see results? Let’s break it down—and talk about how to stay active, even during the busiest holiday season.
Physical Activity vs. Exercise: What’s the Difference?
While these terms are often used interchangeably, there are subtle differences:
Physical Activity: Any bodily movement produced by muscles that expends energy. This can include activities like walking the dog, gardening, or cleaning the house (World Health Organization [WHO], 2020).
Exercise: A structured, planned form of physical activity with a specific goal of improving fitness. Examples include going for a run, lifting weights, or attending a yoga class (American Heart Association [AHA], 2018).
The key takeaway: Movement of any kind matters! Whether it’s formal exercise or day-to-day activities, staying active contributes to better health.
Health and Mortality Benefits of Exercise
The benefits of regular exercise are far-reaching. Research consistently shows that physical activity:
Reduces Mortality: Studies link regular exercise to a 30–35% lower risk of death from all causes (Ekelund et al., 2019).
Improves Heart Health: Exercise reduces the risk of cardiovascular disease, lowers blood pressure, and improves cholesterol levels (AHA, 2018).
Lowers Chronic Disease Risk: Exercise can help prevent and manage diabetes, obesity, and certain types of cancer.
Boosts Mental Health: Physical activity decreases symptoms of depression and anxiety while improving cognitive function and mood.
Enhances Longevity: Regular movement helps you live a longer, healthier life with improved quality of life as you age (WHO, 2020).
Even small amounts of physical activity make a difference. Research shows that just 10–15 minutes of exercise daily can lower mortality risk (Ekelund et al., 2019).
Weekly Exercise Recommendations
The Physical Activity Guidelines for Americans recommend the following for adults:
Aerobic Exercise: At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. Examples include:
Moderate: Brisk walking, cycling, or swimming.
Vigorous: Running, HIIT workouts, or fast cycling.
Strength Training: Engage in muscle-strengthening activities at least 2 days per week. Examples include:
Lifting weights
Bodyweight exercises (push-ups, squats, planks)
Resistance band workouts
Move More, Sit Less: Reducing sedentary time can improve overall health. Even small, consistent movement throughout the day adds up (CDC, 2020).
Conclusion
Exercise is one of the most powerful tools you have to improve your health and longevity. Whether you’re fitting in a brisk walk during the holidays or committing to strength training throughout the year, movement in all its forms can transform your well-being.
Even when life gets busy, finding small, creative ways to stay active will pay off for your mind, body, and overall health. So, this holiday season, let’s commit to moving a little more, sitting a little less, and prioritizing our well-being one step at a time.
📖 For specific health tips and strategies to increase physical activity during the Holidays, subscribe to my “Weekly Dose” newsletter!
References
American Heart Association. (2018). Recommendations for physical activity in adults. Retrieved from https://www.heart.org
Centers for Disease Control and Prevention. (2020). Physical activity guidelines for adults. Retrieved from https://www.cdc.gov/physicalactivity
Ekelund, U., Tarp, J., Steene-Johannessen, J., Hansen, B. H., Jefferis, B., & Fagerland, M. W. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all-cause mortality: A systematic review and harmonized meta-analysis. BMJ, 366, l4570.
World Health Organization. (2020). Physical activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity
