Physical activity vs. exercise – those words are often used interchangeably, but should they be? While it’s true that exercise is a form of physical activity, not all physical activity is considered exercise. For seniors specifically, both physical activity and exercise play an important role in healthy aging.
Physical Activity vs. Exercise For Seniors
To start, physical activity is any bodily movement produced by muscles that results in energy expenditure. Anytime you stand up from a chair, take a walk between rooms, climb the stairs, or reach down to pick something up off the floor you’re doing a form of physical activity. Conversely, exercise is a subset of physical activity consisting of planned and structured programs, that have a specific purpose to either maintain or improve a fitness element. This includes strength, cardio, balance, flexibility, or multicomponent exercises, those that combine more than one type of exercise. While we often think of conventional forms of exercise here, like lifting weights, cycling, or jogging, there are many others as well. Repetitive stair climbing or active household chores, like vacuuming, mopping, gardening, and raking can all count as exercise. Programs like yoga, tai chi, dance, or recreational sports like pickleball or tennis are also often forms of exercise.
While regular physical activity, cardio exercise, and strength training are recommended for all adults 18 and older, seniors (ages 65 and older) should also include balance training and multicomponent physical activity. These types of exercises help maintain a high quality of life, boost brain and cognitive health, and decrease the risk of falls.
The Role of Intensity & Repetition
Since there are times that the same activity can either be classified as physical activity or exercise, intensity and repetition are two important areas to consider. Any physical activity can be considered exercise if you are working at least a moderate level of intensity for a sustained period of time. If someone walks for thirty minutes at a leisurely pace while being able to sing, carry on a full conversation with ease, or doesn’t feel tired or fatigued, it likely falls into the category of physical activity. However, if that same person walks for thirty minutes at a brisk pace, includes hills or inclines, or works at a level that induces fatigue, that same activity then falls into the category of exercise. The biggest difference between these two scenarios is the walking intensity. Similar comparisons can be made about strength training. If you squat one time, it’s typically a form of physical activity, however if you do a set of 10 squats and your legs begin to feel tired, it likely counts as a form of exercise. The biggest difference here is repetition of movement. For both examples, the activity is considered exercise when done repetitively and at the appropriate intensity to result in fatigue.
It is important that exercise is generally considered safe and recommended for all ages. If concerned about specific health conditions, consulting with a health provider is recommended. When able and safe to do so, seniors should look to exercise at a moderate intensity to reap the health benefits associated with it, including the ones listed previously.
Benefits of Physical Activity vs. Exercise Seniors
As mentioned, both physical activity and exercise play a role in healthy aging. Living an active lifestyle with an emphasis on daily physical activity helps to maintain independence, quality of life, and stay involved in everyday tasks and activities. Routine physical activity helps from a day-to-day standpoint whereas true exercise has a larger impact on overall health and wellness. Exercising just one time can lead to temporary improvements in sleep quality and mood while exercising regularly improves brain and heart health, manages or prevents chronic diseases, decreases cancer risk, maintains a healthy weight, and has an impact on physical qualities, such as improving bone health, strength, balance, and coordination. Many of these health benefits are seen with regular cardio exercise and strength training. Additionally, research has recently suggested that these two types of exercise also help to boost immune function.
Take Home Message
Both physical activity and exercise are important for seniors. Making a conscious effort to increase physical activity within your daily routine and adding structured exercise programs into your weekly schedule are two ways to lay the foundation of a healthy aging plan. Whenever possible, all adults should look to prioritize cardio exercise and strength training given the known health and wellness benefits. If looking for other ways to support your healthy aging plan, reach out to Rothkoff Law Group and see how the team of life care planning professionals can help make a difference in your life today and for your future ahead.