Although similar, exercise and physical activity are not exactly the same thing. Think about it—walking aimlessly around your house while talking on the phone is not the same as going for a socially distanced hike or a walk around your neighborhood. But what is the real difference between the two? Physical activity is any kind of bodily movement, whereas exercise is “a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective [of] the improvement or maintenance of physical fitness.”[1] Are you going to get the same physical results from basic physical activity and exercise? No. Most physical activity is considered light to moderate in intensity, meaning you can still talk while you do them. However, “certain health benefits can only be accomplished with more strenuous physical activity,” which means that to really push yourself to be in better physical shape, you need to pump up your intensity.[2]

Ideally, an exercise program will contain components that work each of these four main areas: cardio-vascular endurance, muscle endurance, muscle strength, and flexibility. There are lots of activities that work in multiple areas, such as running for cardio-vascular endurance and muscle endurance, or yoga for muscle strength and flexibility. If you are unsure of where to begin with a new exercise regime, talk to a personal trainer to help guide you in the right direction; many are available remotely so you can create a fitness plan from the comfort of your own home. Additionally, don’t forget to mix it up a little! Try new activities to engage your body in different ways. And, of course, be sure to talk to your doctor before starting any new diet or exercise regime.

Now that you are exercising, does that mean you can neglect all other physical activity? Of course not. One, that would be impossible unless you are telekinetic and can make your laundry put itself away, and two, it is important to keep moving throughout the day even if you are not actively exercising at the time. One study suggested that workers who take a deliberate two minutes every hour to walk around the office live longer than their seated counterparts; in fact, the walkers in the study were 33% more likely to extend their lifespans than those who did not.[3] There are lots of small ways to incorporate a little more physical activity into your day without needing to set aside copious amounts of time. Need to run to the grocery store? Park your car on the far side of the parking lot so you have a little further to walk. Do you work above the ground floor of your office? Consider taking the stairs instead of the elevator. If you have to take the elevator, maybe try to do some calf raises as you ride between floors—get creative!

Finding time to exercise is important to reach your health and fitness goals, but your activity does not need to be restricted to the gym, which might be really encouraging to those whose regular gyms have not yet reopened due to the pandemic. Be on the lookout for new ways to boost your physical activity and keep your body in motion as you work towards your personal fitness goals. Spring has sprung, so spring into action and get moving!

[1] Caspersen, C J, K E Powell, and G M Christenson. “Physical Activity, Exercise, and Physical Fitness: Definitions and Distinctions for Health-Related Research.” Public Health Reports 100.2 (1985): 126–131. Print.

[2] Robb, Barbara. “Exercise and Physical Activity: What's the Difference?”EverydayHealth.com, Zifff Davis, 1 July 2009, www.everydayhealth.com/fitness/basics/difference-between-exercise-and-physical-activity.aspx.

[3] McSpadden, Kevin. “Two Minutes of Walking Each Hour Drastically Improves Health: Study.”Time, Time, 1 May 2015, time.com/3843005/health-study-excercise-healthy-living-walking/.