What is physical activity?
Physical activity refers to any bodily movement produced by the contraction of the skeletal muscle that increases energy expenditure beyond a basal level.
Exercise is a form of physical activity that is planned, structured, repetitive, and performed with the goal of improving health or fitness.
Although all exercise is physical activity, not all physical activity is exercise.
When it comes to promoting overall health, fitness, longevity, and quality of life: move more and sit less.
What is the benefit of physical activity for adolescents?
According to a US Department of Health and Human Services study from 2018, higher moderate-to-vigorous intensity physical activity is positively associated with:
Physical activity and exercise have positive effects on adolescents’ mental and emotional health as well. A 2019 study by Pascoe and associates show positive effects of exercise on reducing symptoms of depression and high substance use for those with symptoms of a mental health disorder. For those without mental health symptoms, exercise had mental health-promoting effects, including improved body image, mood states, resilience, quality of life, self-concept, self-esteem, and social skills. It reduced symptoms of anxiety, depression, fatigue, stress, and substance use.
When it comes to academic performance, exercise has a positive influence. A 2020 study reviewing physical activity, cognitive outcomes, and academic performance in adolescents reveals that single bouts of physical activity interventions positively impact attention, processing speed, and inhibition. Repeated bouts of that intervention positively affect the aforementioned, as well as cognitive flexibility, working memory and language.
Exercise and Chronic Disease:
Exercise has been proven to mitigate the effects of chronic diseases including arthritis, asthma, cancer, depression and anxiety, diabetes, heart disease, and osteoporosis.
Regular exercise can help ease pain, build muscle strength, and increase joint strength and flexibility. It can improve quality of life for people experiencing chronic conditions. It also improves bone density, heart function, lung function, boosts metabolism, and helps regulate blood sugar levels.
For adolescents:
It is pivotal to provide youth opportunities and encouragement to participate in age-appropriate, fun, diverse physical activity. The US Department of Health and Human Services recommends that children and teens ages 6 to 17 years get at least one hour of moderate-to-vigorous physical activity daily. They should also engage in muscle-strengthening and bone-strengthening exercises at least 3 days per week.
For adults:
Health benefits will compound with increasing physical activity beyond minimum recommendations. The Department of Health and Human Services recommends adults engage in 150-300 minutes of moderate-to-vigorous physical activity spread throughout the week. They also recommend at least two days of muscle-strengthening for all major muscle groups weekly.
Older adults ages 65 and up should do as much physical activity as is safely possible for them given limitations and conditions.
Pregnant people are recommended to engage in at least 150 minutes of moderate-to-vigorous physical activity distributed in 20–30-minute increments throughout the week. Pregnant people should have their exercise monitored by a healthcare provider.
Interested in learning more about physical activity, lifestyle medicine, and health coaching? Check out our available trainings and programs online.
