Physical activity vs. exercise
- Physical activity is defined as any bodily movement that requires energy. This includes things such as housework, shopping and gardening.
- Exercise is a type of physical activity that is structured, planned and completed for the purpose of improving or maintaining fitness.
- It is recommended that adults achieve 150-300 minutes of moderate to vigorous aerobic exercise each week.
- A healthy lifestyle includes both physical activity and exercise.
Sedentary behaviour and “sitting disease”
- It is recommended that you walk a minimum of 250 steps per waking hour and accumulate at least 150 minutes of physical activity each week to avoid the negative effects of “Sitting Disease”.
- “Sitting disease” is a term, not a diagnosable condition used to emphasize the significant health risks associated with sedentary behaviour. While some sedentary behaviour throughout the day is normal, too much can lead to several health concerns.
- Sedentary behaviour is any waking behaviour that requires minimal energy and occurs while in a sitting, reclining or lying position. Some examples of sedentary behaviour are sitting while using electronic devices, reading, eating, riding a train or bus, or driving a car.
- Too much sedentary behaviour has been linked to an increased risk of developing type 2 diabetes, heart disease, higher rates of obesity, muscular weakness, joint pain, some types of cancer, and even premature death.
Tips for moving more
- Complete resistance training exercises while watching TV.
- Sneak in some exercises while doing household chores, such as heel raises while brushing your teeth, squats while loading the dishwasher etc.
- Use an activity tracker to set goals and count steps.
- Take the stairs instead of the elevator.
- Park farther from the entrance to work or store.
- Set a timer to remind you to get up and move every hour.
- Put on some music and dance.
- Plan activities to do as a family.
- Try marching on the spot or marching while sitting
- Stand or walk while talking on the phone