What is exercise, really? Here’s what counts, according to an exercise physiologist

This is a summarized version of an existing article at Live Science.

The Yolk

• Physical activity is moving the body
• Exercise is planned physical activity with two types:
  • Aerobic exercise
    • Can be done for a longer time
    • Lower to moderate intensity
    • Playing a sport, biking, jogging
  • Anaerobic exercise
    • Can only be sustained for a short time
    • Moderate to high intensity exercise
    • Sprinting, weight lifting
• Exercise needs are different for everyone
• Walking with stretching to begin is suggested
• You must gradually increase intensity of exercise to not plateau progress
• Exercise is important for reducing disease, improving sleep, and how well your mind works
• A minimum of 150 minutes per week of moderate exercise is recommended (20 minutes per day)

Perspective

• Any movement should count as exercise – the difference does not matter to the average person
• Start exercise with something you enjoy –
  • Taking the dog for a walk, yoga, playing a sport, hiking, swimming, dancing, cleaning, biking, kayaking, etc.
  • No, you don’t need to start running (that seems to be a popular start)
• 150 minutes per week is intimidating so try to just move when you can
  • Start with three times a week
  • Add another day or a longer session every few weeks

Resources & Research

• When it comes to exercise, ‘all movement counts.’ Here are 4 tips to make it a habit
• Change Your Exercise Expectations
• Aerobic vs anaerobic exercise training effects on the cardiovascular system

Recommendations

• YouTube for very short at home exercising (search for 5-10 minute workout)