We’ve all heard that staying active is vital for our health, but do you really know just how important it is? Let’s dive into the basics of physical activity and exercise, explore their benefits, and discuss how much activity we should aim for to stay healthy. Keep reading until the end for some tips to nourish your body when exercising!

Physical activity vs. exercise

When we are talking about physical activity it refers to any movement that engages your muscles and requires energy. This includes everything you do in your daily routines, from walking and cycling to household chores like vacuuming and shopping. Essentially, any activity that gets you moving counts as physical activity.

Exercise, however, is a specific subset of physical activity. It involves planned, structured, and repetitive movements carried out with the intent to improve or maintain physical fitness. These include running, swimming, weightlifting, or yoga. While all exercise is physical activity, not all physical activity qualifies as exercise.

The many benefits of physical activity

Regular physical activity offers a wide array of health benefits. Let’s break down some of the most notable ones:

Healthier weight

Engaging in physical activity can help you maintain a healthy weight. It increases the number of calories you burn, promoting a balance between the energy you take in and the energy you spend.

Stronger muscles, bones, and joints

Physical activity, particularly weight-bearing exercises, helps strengthen muscles, bones, tendons, and ligaments. With age, muscle mass and bone density naturally decrease, which increases the risk of osteoporosis and osteoarthritis. Regular physical activity can reduce these risks and help maintain joint health, which is important in preventing falls and fractures.

Energy boost

Although it might sound counterintuitive, being physically active can actually boost your energy levels. Exercise increases blood flow, delivering more oxygen and nutrients to your muscles, helping you feel more energized throughout the day.

Lower risk of chronic diseases

Physical activity plays a crucial role in reducing the risk of various long-term diseases. Studies show that staying active helps lower the risk of hypertension (high blood pressure), coronary heart disease, stroke, type 2 diabetes, and certain types of cancer, including breast and colon cancer.

Mental health support

Physical activity has a positive effect on mental well-being. It triggers the release of endorphins, the body’s natural painkillers, and boosts serotonin and norepinephrine, neurotransmitters that regulate mood. This combination can help alleviate symptoms of anxiety, depression, and stress.

Better sleep

Regular physical activity has been shown to improve sleep quality, helping people fall asleep quicker and enjoy deeper, longer sleep. It can also reduce daytime sleepiness and is beneficial for individuals who suffer from sleep disorders, such as obstructive sleep apnea.

Brain boost

Staying active is not only good for your body but also for your brain. It can improve cognitive functions like memory, decision-making, and learning, and may help slow cognitive decline as we age, even delay the onset of dementia.

How much physical activity should you aim for?

Now that we’ve explored the numerous benefits of staying active, let’s talk about how much to aim for. 

The general recommendation for adults is to do at least 150 minutes of moderate-intensity activity each week. That’s about 30 minutes, five days a week, and includes brisk walking, cycling, or swimming. A good rule of thumb is that you should be able to talk but not sing comfortably while engaging in moderate activity.

Alternatively, you could do 75 minutes of vigorous activity per week. High-intensity exercises, such as running, dancing, swimming laps or heavy yard work, will cause your heart rate to increase significantly, making it hard to speak without pausing for a breath.

To get even more benefits from your activity, it’s recommended to include two sessions of muscle-strengthening activities each week. That means free weights, resistance bands, or bodyweight exercises like push-ups and squats. These activities should target all major muscle groups, such as arms, legs, chest, and back.

It’s important to remember that balance is key, and rest days are just as important as exercise days. Over-exercising can lead to fatigue, injury, or burnout, so make sure to listen to your body and allow time for recovery.

Tips for eating well when exercising

Fueling your body properly before, during, and after exercise can significantly impact your performance and recovery. Here are some essential tips:

1. Fuel up before

Before exercising, it’s important to consume carbohydrates since glucose is the primary fuel for muscles. Carbs help replenish glycogen stores in your muscles, giving you the energy to perform well. Depending on the intensity of your workout, you may also need a combination of protein.

2. Timing Matters

Avoid eating too close to your workout. It’s generally best to wait about 2-3 hours after a full meal or 30-60 minutes after a snack to allow your body to digest properly. Eating just before exercise can lead to gastrointestinal discomfort like cramps, nausea, or even vomiting.

3. Hydrate!

Proper hydration is crucial for both performance and recovery. Dehydration can impair physical and mental performance, leading to issues like fatigue, cramping, improper body temperature regulation and difficulty concentrating. Drink plenty of water before, during, and after your workout, and consider an electrolyte-replenishing sports drink if your exercise is particularly intense.

4. Post-Exercise Recovery

After exercise, aim to consume both protein and carbohydrates. Protein helps with muscle repair and recovery, while carbs help replenish your glycogen stores. Eating within 30 minutes to 2 hours of finishing your workout is ideal for maximising recovery.

The importance of rest

Although staying active is essential, don’t forget the importance of rest. Rest days allow your body to recover, repair, and build strength. Over-exercising can lead to burnout, injury, and muscle fatigue. Listen to your body, prioritise sleep, and allow for adequate recovery to get the most out of your physical activity.

What’s the take-home?

1. Physical activity and exercise offer a multitude of health benefits, including improved heart health, stronger muscles and bones, better mental well-being, and enhanced brain function.

2. Aim for at least 150 minutes of moderate activity or 75 minutes of high-intensity exercise each week, plus two sessions of strength training.

3. Proper nutrition is crucial for performance and recovery, so fuel up with carbs before, protein after, and don’t forget to hydrate.

4. Don’t neglect rest; it’s just as important as exercise for allowing your body to repair and stay strong.

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References

1. BWorld Health Organisation (WHO). Fact Sheet - Physical Activity. Retrieved July 31, 2024, from https://www.who.int/news-room/fact-sheets/detail/physical-activity 

2. Centre for Disease Control and Prevention (CDC). Benefits of Physical Activity. Retrieved July 31, 2024, from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm 

3. National Health Services (NHS). Benefits of exercise. Retrieved July 31, 2024, from https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

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7. British Nutrition Foundation. Nutrition for Sports and Exercise. 2020. Retrieved July 31, 2024, from https://www.nutrition.org.uk/putting-it-into-practice/keeping-active/nutrition-for-sports-and-exercise/ 

8. European Food Information Council (EUFIC). Optimum nutrition for sports performance: macronutrients & micronutrients. 2018. Retrieved July 31, 2024, from https://www.eufic.org/en/healthy-living/article/optimum-nutrition-for-sports-performance-macronutrients-micronutrients 

9. British Dietetic Association (BDA). Sport and exercise: food fact sheet. 2020. Retrieved July 31, 2024, from https://www.bda.uk.com/resource/sport-exercise-nutrition.html

10. Sports Dietitians Australia (SDA). Fluids in Sports. 2023. Retrieved July 31, 2024, from https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/fluids-in-sport/