|
Greetings and salutations Kimberly!
Why movement is medicine for your body, mind and purpose.
As a physical therapist, I often hear patients say, “I’m active at work, so I don’t really need to exercise,” or “I just don’t have the time.” The truth is, we make time for what we value. While some jobs may involve movement, there is still a difference between being physically active throughout the day and intentionally exercising. I’ll be the first to admit—I’m not perfect at this either! There’s always room for improvement. So, let’s take a closer look at the difference between physical activity and exercise, and how both (or the lack of them) affect our health.
Physical Activity vs. Inactivity
Physical activity is any movement that uses your muscles and requires energy. It’s one of the pillars of lifestyle medicine because inactivity is the fourth leading risk factor for global mortality (WHO, U.S. Dept of HHS).
Being sedentary—sitting for long periods—isn’t just “doing nothing.” It’s a harmful behavior pattern that raises the risk of cardiovascular disease, diabetes, colon and breast cancer, and early death. Left unchecked, it leads to deconditioning—the gradual loss of strength and function. If deconditioning were classified as a disease, it would be more common than high blood pressure or diabetes (Joyner, Journal of Physiology, 2012).
Exercise Defined
Exercise is a specific form of physical activity: purposeful, organized, planned, and repeated with the goal of improving or maintaining health.
There’s also N.E.A.T. (non-exercise activity thermogenesis), which includes everything that isn’t sleeping, eating, or structured exercise—like gardening, walking at work, or doing chores. All of it counts toward daily movement.
And here’s something to keep in mind: the more physically active people are, the lower their healthcare costs. In fact, inactive individuals cost an average of $1,543 more per year in healthcare expenses (Anderson, Preventing Chronic Disease, 2005). Think of the savings year after year just for exercising and being healthy! How you could you put and extra $1500 to use?
Types of Exercise
There are four main categories of exercise:
-
Aerobic/Endurance (cardio): rhythmic muscle contractions over time, like running, swimming, or cycling.
-
Strength Training (resistance): using muscles to lift or push against a force.
-
Flexibility: stretching to maintain or improve range of motion.
-
Balance: training the body to stay stable against forces that could cause a fall.
Tips from a PT
-
General: Don’t hold your breath while exercising. Always check with your physician before starting something new—especially if you have health concerns. A physical therapist can be a great first step if you’re unsure where to begin.
-
Flexibility: Hold static stretches for at least 30 seconds, repeating 2–3 times. Best results come after exercising as part of a cool down. Use dynamic stretches (moving through ranges of motion) for warming up. Stretch to slight discomfort, never pain.
-
Balance: Progress gradually—stable to unstable surfaces, eyes open to closed, stillness to movement. Aim to hold static balance 30–60 seconds without support, but always practice safely (near a wall or counter if needed).
-
Strength: Work with proper form to avoid injury. Alternate muscle groups (e.g., upper body one day, lower body the next). Increase resistance gradually. Don’t forget your core. If unsure about form or technique, get professional guidance.
-
Endurance: Activities like walking, jogging, biking, or swimming improve cardiovascular health.
One of my favorite forms of exercise is simply walking. It’s functional, affordable, and accessible for most people.
At the end of the day, the best exercise is the one you’ll actually do—consistently and purposefully. Whether it’s dancing, yoga, martial arts, HIIT, or simply walking, the key is to move to the best of your ability. Start small if you need to—lying down, sitting, standing, then moving. Any movement is better than none.
Connection Corner
Want to find out more about exercise, physical therapy, lifestyle coaching, or perhaps refer someone?
Each link will take you to my calendar to schedule the appropriate meeting.
Coming Up
Next week we will take a look at the Physical Activity Guidelines for Americans.
Until then keep movin' and goovin',
Kim
Hope and Healing Lifestyle Coaching, LLC
Website: hopeandhealinglifestyle.com
"Exercise is not punishment—it’s a celebration of what your body can do." Unknown
|
