Do you want to achieve a healthier weight and improve your fitness level, but don't have time for a formal workout every day and aren’t inclined to join a gym? Try focusing first on increasing your daily physical activity. Research suggests your efforts may pay off.
The difference between exercise and physical activity
Common thought is that exercise and daily physical activity are important, but what is the difference between the two?
According to Abdulhameed Aziz, M.D., a Vascular Surgeon with Piedmont Heart Vascular and Endovascular Surgery in Atlanta, “Physical activity includes regular activities of daily living that use energy and works muscles, while exercise engages physical activity to a higher level for the purpose of sustaining or improving overall health and fitness.”
Exercise is a repetitive, structured and focused action, such as bicep curls or abdominal crunches. Physical activity is a broader term referring to general body movements done throughout a person's normal day. Working, gardening, house chores and playing with your children are all physical activities.
While there is no denying formal exercise is beneficial for your health, “there are significant health benefits as well in simply increasing movement and physical activity during your daily routine,” says Dr. Aziz.
Dr. Aziz explains that increased activity can help improve cardiorespiratory and muscular fitness and bone health, and reduce the risk of depression. In fact, some research has shown that people who have consistently active jobs and lifestyles can achieve similar if not better levels of cardiovascular fitness as people who engage in high-intensity physical activity.
“The more we use our body, the stronger it becomes,” Dr. Aziz says. “Incorporating physical activity in your life – like using stairs instead of elevators and biking instead of driving – improves your heart health.”
Dr. Aziz also recommends being active in a variety of ways, which will help improve and maintain cardiovascular and musculoskeletal health, and prevent exercise-related injuries.
Adults ages 18 to 64 should aim for 150 minutes of physical activity per week. Luckily, as Dr. Aziz explains, “the easiest ways to increase your general physical activity are some of the most obvious.”
Simple ways to increase your physical activity
- Take the stairs whenever you can.
- Walk or bike instead of driving when possible.
- Take a short walk during lunch or a break.
- Instead of wasting time circling the parking lot for the perfect space, park farther away and spend that time walking.
- Turn on some upbeat music when doing house or yard work. Not only will it increase your heart rate, but it may help you get your chores done faster.
Make physical activity fun
- Bring a friend with you when you walk. Use your cell phone, smart watch or fitness tracker to record and keep track of your progress.
- Instead of eating lunch at your desk or sitting and visiting with friends, encourage your friends and co-workers to take a short walk around the block or office.
- Next time you are somewhere new, skip that bus tour. Make your vacations active by planning a sightseeing tour on foot instead. Not only will the added steps increase your physical activity, it will give you a chance to slow down and see things the way the locals do.
- Go beyond the usual “dinner and a movie” and try a dance class. Dancing is great movement and can elevate and improve your mood as well.
“As you go about your day, look for creative ways to increase your physical activity,” Dr. Aziz suggests.
Listen to your body, work up to your goals over time and stop if you begin to feel pain. While you may notice gradual changes to your appearance, keep in mind that the most important benefits of increasing your activity are happening inside where you can't see them.