Physical Activity, Exercise, And Physical Fitness.

Adelekan Oluwaseun Ojo.

Physical activity,” “exercise,” and “physical fitness” are terms that describe different concepts. However, they are often confused with one another, and the terms are sometimes used interchangeably.

 This article gives definitions to distinguish them.

 Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. The energy expenditure can be measured in kilocalories.

Physical activity in daily life can be categorized into occupational, sports, conditioning, household, or other activities. 

Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness. 

Physical fitness is a set of attributes that are either health- or skill-related. The degree to which people have these attributes can be measured with specific tests. These definitions are offered as an interpretational framework for comparing studies that relate physical activity, exercise, and physical fitness to health.

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

Benefits of regular physical activity

If you are regularly physically active, you may:

• reduce your risk of a heart attack
• manage your weight better
• have a lower blood cholesterol level
• lower the risk of type 2 diabetes and some cancers
• have lower blood pressure
• have stronger bones, muscles and joints and lower risk of developing osteoporosis
• lower your risk of falls
• recover better from periods of hospitalisation or bed rest
• feel better – with more energy, a better mood, feel more relaxed and sleep better.

A healthier state of mind

A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:

• Exercise may block negative thoughts or distract you from daily worries.
• Exercising with others provides an opportunity for increased social contact.
• Increased fitness may lift your mood and improve your sleep patterns.
• Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.

Aim for at least 30 minutes a day

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases. There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:

1. Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.

2. Strength, or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.

3. Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.

4. Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

Fitting regular exercise into your daily schedule may seem difficult at first. But you can start slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You can work your way up to doing the recommended amount of exercise. How much exercise you need depends on your age and health.

Other things that you can do to make the most of your workouts include:

• Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
• Choosing activities that you enjoy. It’s easier to make exercise a regular part of your life if you have fun doing it.
• Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don’t overdo it.

• Giving yourself goals. The goals should challenge you, but also be realistic. It’s also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.
• In a nutshell regular exercise is good for the body 

.…………… Adelekan  Oluwaseun Ojo, is a counseling psychologist, and a business & health consultant with Jigsimur Zdex Int’l, a company which is into the production and distribution of Jigsimur herbal health drink, a natural curative and preventive herbal medicine from South Africa.

For personal consultation, you can contact us on 07089225319 or 08035122399