Lets Get Moving

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.

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.

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