It is that time of year where everyone has the best of intensions to lose weight and feel great. Unfortunately, many of us take a leap and blindly sign up for gym or studio memberships without giving much thought to what an ideal fitness regimen would look like. Exercise is so individual and takes a little a little soul searching to make real change. Instead of “losing weight and feeling great”, why not set a goal of exercising consistently 3 times a week for the the next 3 months and eating one plant based meal a day for the same amount of time? This approach not only dials into the bigger picture of “lose weight, feel great”, but it seems much more achievable. As opposed to a goal that is so vast and large, that one does not even know where to get started.
Enter the experts from Baptist Health South Florida. They recognize the interconnectedness of Physical Activity, Exercise and Fitness, but explain the biggest difference between the three.
Physical Activity is often used interchangeable with exercise, but in actuality, physical activity refers to any type of movement. I guess you can consider me typing this blog post physical activity and you could consider mowing the lawn physical activity, but are they exercise?
According to Chantis Mantilla, Ph.D., Exercise should have a goal, structure, type and intensity to it. It should not be free form movement or activity without the intent to work your body. Exercise should also improve your fitness level.
Your Fitness according to Dr. Mantilla:“Is the sum of our physical activity and exercise.” For example, if you do not exercise often or at all, you will likely decrease your fitness level which in turn decreases your overall health.
Now that you know the difference and the connection between these terms it is time to analyze your goals. You can determine your goals based on the five area of physical fitness:
Cardiovascular Fitness: The ability to perform cardiovascular activity for set period of time.
Muscular Strength: The amount of force a muscle can produce.
Muscular Endurance: How many repetitions one muscle can perform to failure. The more repetitions the more muscular endurance you have.
Flexibility: The bodies ability to move at a joint through full range of motion.
Body Composition: The percentage of body fat compared to tissue.
Other areas to consider are:
Mental Health: Exercise releases endorphines. Endorphines trigger a positive feeling int he body similar to morphine.
Balance: The more balance one has the more they reduce the risk of injury!
Choose exercise type that helps you meet your goals and that you also enjoy:
- Aerobic/Cardio – elevates your heart and breathing rate, burns calories and builds endurance. Examples include bicycling, running, jogging, swimming, spinning and dancing.
- Strength Training – strengthens muscle, improves physique and increases metabolism. Weightlifting, resistance training and core-focused exercises, such as Pilates, are examples.
- Flexibility – stretches muscles and joints to increase range of motion and prevent injuries. Yoga is an example of a type of exercise routine that improves flexibility.
- Balance – enhances the ability to remain stable and prevent injuries resulting from falls. Tai-chi and yoga exercises improve balance.
Other things to consider:
Budget: Fitness can get expensive FAST, but it doesn’t have to. Set a monthly financial budget to spend on classes or a gym membership, but also budget your time. At least 150 minutes of exercise to be exact. That is two 1-hour classes and 2 short walks or 1 long 30 minute walk. Again, make it realistic and achievable.
Intensity: When evaluating clients, we usually put them through a talk test on the treadmill. If they can carry on a conversation the intensity is low. If you can carry a conversation, but not sing during exercise it is considered moderate-intense exercise. Based on your goals, age and ability practice varying degrees of intensity.
In summary I will leave you with this quote:
Dr. Mantilla says: “the best way to begin an exercise routine and to then maintain a healthy level of physical activity is to find something that fits your lifestyle and that you enjoy. “By adding exercise to your daily physical activity, your fitness level will no doubt improve, as will your overall health,” she said. “Be sure to talk with your doctor before starting any exercise routine, but more than likely, your doctor will agree and encourage you to get moving.”
Baptist Health offers 115 weekly exercise classes including yoga, run clubs, mall walking and more. For more information, visit BaptistHealth.net/Wellness, and click on Community Exercise.