Physical activity, exercise, and fitness: definitions and distinctions for health research.
“Physical activity,” “exercise,” and “fitness” are terms that describe different concepts.
However, they are often confused with each other and the terms are sometimes used interchangeably. This article offers definitions to distinguish between them.
Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure. Energy expenditure can be measured in kilocalories.
Physical activity in daily life can be classified into occupational, sporting, fitness, household or other activities.
Exercise is a subset of physical activity that is planned, structured, and repetitive and has as its ultimate or intermediate goal the improvement or maintenance of physical fitness.
Fitness is a set of attributes that are related to health or skills. The degree to which people possess these attributes can be measured using specific tests.
These definitions are proposed as an interpretive framework for comparing studies that link physical activity, exercise and fitness to health.
What is fitness sport?
Men and women of all shapes and sizes put their bodies through physical and mental stress when they exercise.
Just like athletes, everyday people push themselves by lifting weights, doing Zumba, spinning, squats, or jumping jacks. So, are you considered an athlete? Is exercise a sport?
According to dictionary.com, a sport is defined as "an athletic activity requiring skill or physical prowess and often competitive in nature."
Can you call yourself an athlete?
When you are doing weight training, you need physical strength and power to perform exercises.
You can do box jumps, push-ups, leg curls, or chest presses... There are thousands of exercises that force you to put your body under stress.
Basically, you are putting your body through this pressure for the sole purpose of becoming stronger. In fact, you are competing with yourself every time you train to improve your physical abilities.
You don't run miles for miles, but some runners can barely do 10 push-ups. Every type of athlete has their strengths and weaknesses.
You may be able to lift thousands of pounds (I'm being dramatic, but you get the point), but swimming can be a challenge. You're not a swimmer... you're an athlete.
Learn more: Cross-training ideas
Don't dismiss the idea that exercise is a sport and you are an athlete.
You train every day to become better and healthier...it's a type of sport.
Football players, baseball players, runners and other athletes all have one thing in common: they rely on mental and physical toughness.
Whether you take Zumba, spinning, boot camp, yoga, Pilates or any other type of group fitness class, you too are using physical and mental stamina.
It's the same idea if you're doing strength training alone.
Learn more: 15 minutes to a stronger body and mind
Most "sports" have a competitive side where there is a winner.
In exercise sports, the winner is always you.
However, some days aren't necessarily the best. On Monday, you might have done 25 push-ups in 30 seconds, while on Thursday, you only did 20.
Your power has dropped and you need to work to figure out how to gain more strength and endurance to increase your power to beat your best repetition. In this sense, exercise is a sport.
Crossfit has made a name for itself in fitness as a sport because it hosts many Crossfit competitions. Crossfit combines weightlifting, sprinting, and powerlifting at a high-intensity pace.
During competitions, Crossfit tests men and women's ability to overcome various obstacles and exercises. But if you don't do Crossfit, that's okay. You're still an athlete.
Look at obstacle courses; these races are becoming increasingly popular. Obstacle courses are challenging; they emphasize climbing, crawling, jumping, and mental endurance.
It's a test of your physical abilities. Again, call fitness a sport and you an athlete.
Why is fitness so important?
The importance of physical fitness
Simply put, physical activity and exercise are important for everyone. Children, teens, and adults of all ages need regular physical activity.
Physical activity promotes health and you should stay active at all stages of your life, regardless of your body type or BMI.
Understanding the benefits of fitness and knowing how active you should be can help you stay healthy and improve your overall quality of life.
Here are some benefits of regular physical activity that demonstrate the importance of physical fitness.
Save money
Chronic diseases cause 7 out of 10 deaths in France, and the treatment of chronic diseases represents 86% of health care costs in this country.
Although some diseases cannot be prevented, you can reduce your risk of certain diseases - such as heart disease and diabetes - by reducing risky behaviors and adopting a healthy lifestyle.
Making healthy choices, such as getting regular physical activity, can reduce your risk of many health problems and complications that can lead to costly medical care.
Increase your life expectancy
Numerous studies have shown that regular physical activity increases life expectancy and reduces the risk of premature death. There is no magic formula for translating hours of physical activity into hours of life gained, but research suggests that people who are more active tend to be healthier and live longer.
Reduce your risk of injury
Regular exercise and physical activity increases muscle strength, bone density, flexibility and stability.
Physical fitness can reduce the risk of and resistance to accidental injuries, especially as you age.
For example, stronger muscles and better balance mean you're less likely to slip and fall, and stronger bones mean you're less likely to suffer bone injuries if you fall.
Improve your quality of life
A sedentary lifestyle and lack of physical activity can have harmful consequences on a person's body.
Physical inactivity is associated with an increased risk of some types of cancer, many chronic diseases and mental health problems.
On the other hand, physical exercise has been shown to improve mood and mental health, and provide numerous health benefits.
Of course, fitness also allows you to do things you might not be able to do otherwise.
Stay active
Staying active and healthy allows you to engage in activities that require a certain level of fitness.
For example, hiking to the top of a mountain is a rewarding experience that provides a sense of accomplishment and offers spectacular scenery, but some people cannot have this experience due to their physical condition.
But even walking to the zoo with your family or playing on the playground with your kids can be a challenge for those who neglect physical activity for long periods of time. Being active makes it easier to stay that way as you get older.
Improve your health
Fitness has many health benefits. Regular exercise and physical activity promote strong muscles and bones.
They improve respiratory health, cardiovascular health and general health.
Staying active can also help you maintain a healthy weight, reduce your risk of type 2 diabetes, heart disease, and reduce your risk of certain cancers.
In other words, staying active is a crucial part of maintaining good health and well-being.
Here are the CDC's physical activity guidelines for children, adults, people over 65, and pregnant or postpartum women.
Encourage your family to be more active, and challenge yourselves to reach daily or weekly physical activity goals.
Play outdoor sports with the whole family, schedule time each day to go to the gym, or take up healthy, active hobbies like hiking or cycling.
National Fitness and Sports Month is a great opportunity to get more active, but don’t stop at the end of the month. Make exercise and physical activity a permanent part of your daily routine!
What are the 5 main types of exercises?
Types of exercises
The word "exercise" means different things to different people. Throughout this website we talk about different types and intensities of exercise, here's our explanation of what we mean.
The exercise is divided into 5 main categories:
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Aerobics
Aerobic exercises are those that make you breathe harder and help you improve your physical condition.
This is the type of exercise we all tend to think of when we hear the word exercise, and it's often the idea of being out of breath and sweaty that puts people off starting to exercise.
It is very beneficial and even at a moderate intensity it will improve your health. A brisk walk or a regular bike ride can give you the benefits of aerobic exercise.
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Strengthening the force
Starting at age 30, people can lose up to 8% of their muscle strength per decade. By age 80, you can lose up to 40% of your muscle strength.
There are some exercises that specifically help you build muscle. We're not talking about lifting weights in the gym (although that's obviously helpful).
Many activities, including pilates, physical therapy exercises, and other low-intensity activities, help you build muscle. Anything that works your muscles will do, as long as you do the activity for long enough.
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Balance training
Some exercises can help improve your balance by helping to strengthen your core. This is especially helpful for people who are at risk of falling, such as older adults, but it's good for everyone.
Tai chi, dancing, and bocce are examples of activities that promote balance, but there are many others. Here is a very useful video that shows 6 simple exercises to promote balance and prevent falls.
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Endurance
You can improve your endurance by doing an activity for increasingly longer periods of time.
For example, if you can only walk for 10 minutes without needing to rest, you can improve your endurance by walking as far as possible several times a day, and increasing the distance you walk over time.
The increases can be small, if you walk for 10 minutes several times a day you will soon find that you can walk for 15 minutes, then 20 minutes
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Flexibility
Flexibility is a very important and often overlooked aspect when thinking about exercise. Staying flexible improves your quality of life. Imagine not being able to look over your shoulder to back up your car.
If you sit for long periods of time each day, you will notice that your flexibility decreases.
Stretching (see physiotherapy postcards on easy stretches and exercises to do if you sit all day), yoga, tai chi, pilates and many other exercise classes will help you improve your flexibility.
Flexibility training can also improve balance, which is good news for all of us as we age.
The exercise can be performed at different intensity levels, that is, how hard you work.
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Moderate intensity exercise
By moderate exercise we mean any activity that slightly increases your breathing rate, makes you a little warmer, and gets your heart beating slightly faster.
There is no need to be out of breath, you should still be able to hold a conversation, but you should be aware of breathing a little faster or harder than normal.
Many types of activities fit this description: brisk walking, biking, dancing, swimming (okay, in a regular pool you might not feel any warmer, but you get the idea), and many exercise classes and programs.
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Vigorous exercise
Vigorous or high-intensity exercise is that which makes you sweat and get out of breath, such as running or playing sports.
If you are doing moderate or high intensity exercise, it is worth warming up and cooling down properly. This may include a slower walk or some stretching.
It's easy to get discouraged by the idea that the only type of exercise that's good for you is the vigorous kind, but that's not true - moderate-intensity exercise and low-impact exercise (yoga, etc.) are also good for you.
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