Physical activity and exercise are different terms.
Physical activity is any type of bodily movement that increases energy expenditure above the basal level.
Exercise is physical activity that is planned, structured, repetitive with the main objective of improvement or maintenance of one or more components of physical fitness.
What are the health benefits of exercise
Moderate and vigorous exercise are associated with several beneficial health outcomes, including improved bone health and decreased risk of obesity, coronary heart disease, stroke, certain types of cancer, and all-cause mortality. Exercise may also improve cognitive function, decrease the risk of falls and fall related injuries in older adults, and reduce stress, anxiety, and depression.
How is exercise intensity defined
Maximum heart rate is estimated by 220-your age.
Moderate-intensity activities
- 3 to 6 METs
- You can talk but not sing during the activity
- 50-70% maximum heart rate
- Walking, light biking, line dancing, water aerobics, light weights
Vigorous-intensity activities
- More than 6 METs
- You will not be able to say more than a few words without pausing for a breath
- 70–85% maximum heart rate
- Jogging, running, bicycling over 10 mph, heavy weights, tennis, basketball