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Understanding The Difference Between Physical Activity & Exercise

Posted on by Angie Tinsley

Physical activity and exercise are both important pieces of a healthy lifestyle and each contributes to your overall physical fitness. However, physical activity and fitness are two different terms with different definitions, and they are often misused.

By understanding what each word means, you will be able to have a better understanding of your fitness and health goals.

What Is Physical Activity?

According to ACE Fitness, physical activity is defined as movement that is carried out by the skeletal muscles that require energy. In other words, any movement you do counts as physical activity.

Examples of physical activity include doing house and yard chores, playing with the kids, and taking the stairs instead of the elevator.

Therefore, no matter what types of moving around you are doing every day, those movements positively benefit to your overall well-being. Physical activity can also range from light to vigorous intensity!

So Then, What Does Exercise Mean?

Unlike physical activity, exercise refers to planned, structured and repetitive movement with a goal of fitness improvements. Exercise can be seen as a subcategory of physical activity and is a more specific form.

For example, running on a treadmill, lifting weights, swimming and more are all different forms of exercise. Keep in mind, that like physical activity, exercise can also vary in intensity but most exercises start out at moderate intensity.

Exercise also helps improve physical fitness and is composed of five specific areas:

  • Cardiorespiratory fitness
  • Muscular strength fitness
  • Muscular endurance fitness
  • Flexibility fitness
  • Body composition

Each of those components of exercise addresses important aspects any healthy lifestyle should include – regular aerobic exercise, conditioning and strength, and even stretching. While all of them are able to be incorporated into a physically active lifestyle, a concrete exercise routine can help you achieve even greater benefits for your body and mental health.

Benefits Of Both:  How To Add Into Your Current Routine

To break it down even simpler:

Physical activity = health outcomes

Exercise = fitness outcomes

Take the time to evaluate yourself for a 24-hour period and see how active you are by keeping a fitness journal. How much moving around do you do from the moment you wake up to the time you go to bed again? Do you find yourself moving around sporadically during the day or having a fairly sedentary lifestyle?

Include your normal activities like going to the gym, gardening, taking the dogs for a walk.

By looking at a day in your life big picture, it will help you determine what you need to include more of in regards to physical activity and exercise. The overlap of physical activity and exercise can provide you with many positive benefits, but it is always important to have a balance of each.

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Helpful Hydration Tips For A Healthier You

Posted on by Angie Tinsley

Drinking enough water is a major part of living a healthy lifestyle. Whether you have a regular workout routine or not, your body needs to stay hydrated. Water provides the body with many benefits such as increased brain power and energy, flushing out toxins, prevention of headaches, boosting your immune system, and so much more!

Unfortunately, not all of us are drinking enough water throughout the day to remain hydrated. Here is why you need to drink more water daily as well as tips for making it easier for you.

Consistently Drink Water All Year Round!

Summer or winter, spring or fall, the time of year should not affect your ability to stay hydrated. Summer is usually the time of year when the importance of hydration is stressed because your body tends to sweat more thanks to the increased outdoor activity and heat.

But it doesn’t mean you can’t focus on your water intake all year round. No matter the weather or if you are running a marathon or sitting at your desk working, getting enough water is an essential part of staying healthy and hydrated.

Hydrate For A Better Workout

During workouts, you sweat. It’s a simple fact of life. Since exercise causes your body to lose water as well as salts and other nutrients and minerals, you can get dehydrated pretty quickly. Drinking plenty of water is key to rehydrating when the body experiences as much fluid loss as it does when we sweat. Additionally, lean muscle tissue contains lots of water and so do your joints. When the body loses water without replenishment, muscles become more easily fatigued which can lead to you taking more breaks or abandoning the workout. Water helps lubricate the cartilage in your joints, which helps them better do their job of shock absorption, helping prevent joint pain.

Drinking water also regulates body temperature, boosts skin health, and delivers oxygen throughout the body. By staying hydrated, nutrients are transported and give the body energy to keep going during a workout.

It is critical to speak with your medical professional to ensure you are getting the proper amount of water for yourself per your body type. Recommended water intake can vary based on your body composition, weight, medical needs, and so much more.

Best Ways To Stay Hydrated During Workouts

Stay properly hydrated during your workout with the following tips:

  • Drink 17-20 ounces of water 2-3 hours before the start of a workout.
  • Hydrate with 8 ounces of fluid for 20-30 minutes during warm-up.
  • Drink 7-10 ounces of fluid every 10-20 minutes during the workout.
  • Drink another 8 ounces within 30 minutes of finishing the workout.
  • If a workout lasts under 60 minutes, hydrate with water.
  • If a workout lasts more than 60 minutes, then replace lost electrolytes with sports drinks.

Pro-tip: While sports drinks are a good way to stay hydrated and replace electrolytes, it’s important to balance them out with water since they can be packed full of sugar. If you have trouble remembering to stop and take a water break, set a reminder on your mobile device or exercise with a friend so you can hold each other accountable. If you simply don’t love water, hydrate with infused water that’s free from sugar and preservatives.

Challenge Yourself Each Day!

If you have to trouble drinking water, consider following some of these tips to help your body stay hydrated!

  • Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.

Learn to love water and understand the many positive benefits it has on your body. Over time, you will notice how your health will change for the better and realize how important water is, especially when you are more likely to be physically active. In addition, you should always be able to recognize the signs of dehydration and be sure to take necessary precautions when you start feeling fatigued. Proper water intake is essential in avoiding dehydrating your body and helpful in maintaining our overall health. Having a lot of water in the body may reduce physical strain and stress, especially when it comes to fitness.

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Why Working Out Is Good For Mental Health

Posted on by Angie Tinsley

Exercise not only benefits your physical well-being, but it also helps keep your mind sharp. Physical fitness is trending, but so is mental health, and the two go hand in hand when it comes to your overall health.

Regular physical activity releases endorphins in the body. Endorphins are chemicals that are released from the brain during exercise that typically give the body a positive feeling. According to the American Council on Exercise (ACE), mental health is an important and often-overlooked outcome of regular exercise. So, if you feel like you are ever unsure about starting a regular workout routine, consider these benefits it can have to your mental health.

Keep Your Brain Wired

Not only does exercising release endorphins that make you feel good during and after a workout, but it also helps keep your mind challenged. Performing different types of physical activity or learning how to do a new type of exercise can change how your brain is wired, which can help to improve your overall cognition and mental acuity. As you consistently work out, you boost the ability of your brain to use the right muscles, correctly, and it makes you feel good when you successfully complete a workout.

Increased Self-Esteem

While physical activity does help the way our body looks, that shouldn’t be the only reason you want to work out. Think about it. Sure, your body looks good and feels great, but how satisfying is it to nail down your form on a tough strength training exercise or yoga pose? Having that sense of satisfaction in your head is just as rewarding as making improvements in your physical appearance. Additionally, you can help increase your self-esteem by setting regular, consistent, timely, and attainable goals.

A Better Night’s Sleep

Because of the body’s need to recover from exercise, your brain will make you tired earlier and help you sleep more soundly throughout the night. The human body recovers at night when we sleep; this is the most profound effect of recovery from training sessions. Without sleep, you will not progress very far in your quest for fitness. After all, sleep is one of the most important factors in fitness.

Fitness and mental health are a positive and beneficial relationships that any individual should focus on because it ultimately will help them out in all aspects of their life and improve their overall well-being.

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How to Stay Healthy This Valentine’s Day

Posted on by Angie Tinsley

Valentine’s Day is known as the day of romance that is filled with cards, candies, flowers, chocolates and most importantly – love. With all of the tasteful goodies that are gifted during Valentine’s Day, it may be hard to stay on track with a healthy lifestyle because of the assortment of chocolates surrounding you. Continue reading “How to Stay Healthy This Valentine’s Day”

Fuel Your Body: Importance of Eating After a Workout

Posted on by Angie Tinsley

It happens to us all: You finish a great workout and immediately start thinking about what you are going to have as a reward meal. While deep down we know we shouldn’t think about a post-workout meal as a reward, we do it anyway, likely because most of us do not know the logical importance of a healthy post workout meal. Continue reading “Fuel Your Body: Importance of Eating After a Workout”

Healthy Aging: Taking Charge Of Your Life & Wellbeing

Posted on by Angie Tinsley

In honor of Healthy Aging Month, let’s discuss a few fitness-related factors that can help you age a bit more gracefully. Some factors that we should take into consideration are your:

  • Strength
  • Nutrition cognitive function
  • Bone density
  • Balance
  • Sleep

When ignored, all of these factors can speed up the aging process and exacerbate many problems as you get older. Continue reading “Healthy Aging: Taking Charge Of Your Life & Wellbeing”

In-Home Training vs. Gym Training: Which Is Right For You?

Posted on by Angie Tinsley

Join your local gym or invest in home fitness equipment?

That’s the biggest question many people starting a fitness routine wonder — and with good reason. Gyms can be expensive and you may be uncomfortable working out out in front of other people. On the other hand, you may not want to spend money on a home gym if you’re not sure you will use it consistently. Continue reading “In-Home Training vs. Gym Training: Which Is Right For You?”

How to Strength Train Outdoors

Posted on by Angie Tinsley

When the weather is beautiful and you don’t feel like going inside to the gym, simply take your strength training workout outdoors. You can still work nearly all of your muscle groups to near failure simply using your own body weight. Working out in this fashion may also improve your cardiovascular health as well. We will first cover movements you can use without any equipment. Then discuss some additional movements you could use with some equipment found in many parks. Continue reading “How to Strength Train Outdoors”

Daily Activity vs. Working Out

Posted on by Angie Tinsley

We all want to take care of our bodies and know that we are doing it in the right way. As a beginner, that can be hard to do because we want to take it easy and see what works best for our bodies and schedules. It’s not common to hear someone (typically us ladies) say that they want to train with weights right away. We don’t want to step out of our comfort zone just yet; we just want to dip our toes in the water. Continue reading “Daily Activity vs. Working Out”