Let’s Get Moving–Physical Activity and Health

Now that the weather is warming up, it’s time to get outside and get moving! While many people think that the only beneficial exercise is strenuous exercise that leaves you breathless, sweating, and exhausted, that is no longer true. Any form of movement, whether it is gardening, dancing, playing sports, swimming, jogging, walking, yoga, tai chi, or engaging in many other activities, is beneficial. Physical activity and movement is essential for our health and well-being no matter what our age.

Physical activity is usually classified as either aerobic or anaerobic. Aerobic activity is also called cardiovascular exercise. It is any activity that increases the work of the heart and lungs. Walking, jogging, cycling, and swimming are common forms of cardiovascular exercise. The goal during cardiovascular exercise is to get your heart rate in the “target range” for maximum health benefits. The target heart rate range is calculated by subtracting your age from 220, then multiplying that number by 0.60 and 0.80 (e.g. at 50 years of age, the range would be 111 to 145). Whether you swim, jog, cycle, or walk your family dog, aerobic exercise is essential to good health. It strengthens your endurance, strengthens your heart and lungs, lowers body fat, lowers the risk of heart disease, and lowers stress.

Anaerobic activity develops speed, strength, and power and usually can be done for only a limited amount of time. It helps to build lean muscle mass. Weightlifting and sprinting are examples of anaerobic activity. Anaerobic activities occur in short bursts that require a lot of energy, and depending on your physical condition, will result in muscle fatigue fairly quickly compared to aerobic activity. Because it burns more calories than aerobic activity even when the body is at rest, it provides many benefits, including increasing metabolism, strength, balance, and muscle endurance.

Many people don’t think about the psychological effects of physical activity, but they can be just as important as the physical effects on health and well-being. Those who exercise tend to experience less depression than those who do not. When people become more active, their mood improves, due in part to the euphoria from the endorphins produced during physical activity.

Physical activity and movement can actually produce a tranquilizing effect on the body that can last for approximately four hours after the activity is complete. Physical activity has also been shown to reduce anxiety, promote fantasies and daydreams, and support imagination and creativity, all of which are positive psychological benefits and play a vital role in health.