5W’s of Physical Activity/ Exercise

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How many people do you know started the year with the goal of exercising and “getting in shape?” Now, how many people do you know have had this goal for multiple years without any longterm, sustainable changes? 

This simple example highlights the fact that while we all know that we should exercise and stay active, many of us do not know where to start or what we should be doing. Part of the problem is the constant flow of misinformation about the newest “magic bullet” device or exercise program that will get you in fighting shape without much or any effort. The other part of the problem is the lack of consensus on the who, what, where, when, why and how of exercise. 

My goal for this article is to present some concrete recommendations that will help the novice exerciser to the experienced athlete make movement a regular and enjoyable part of each day. As I have stated in previous articles, knowledge is power and once we know how to care for this vessel properly, we no longer become captive to the latest quick fixes and the dubious and fickle health and wellness industry.

  Physical activity is “any bodily movement produced by skeletal muscles that results in energy expenditure,” while exercise is the subset of physical activity that is “planned, structured and repetitive,” with the “objective of improvement or maintenance of physical fitness,” (Caspersen, Powell & Chistenson, 1985, p.1). Exercise and physical activity are both important for physical fitness or the “ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living,” (Caspersen, Powell & Chistenson, 1985, p.1). 

Exercise sessions are very important due to their specificity and structure but they make up only a small portion of our day. Being physically active throughout the day is very important to long term health and longevity. This is highlighted by the fact that according to Piedmont (n.d.), those with active jobs tend to be in better cardiovascular health than those training for marathons. Some simple ways to increase physical activity throughout the day include taking the stairs, parking farther away, doing your own errands/ cleaning and breaking up periods of sitting that are longer than 60 minutes with brief stretching breaks. 

Who: According to the National Health Services (2021), being physically active leads to a healthier and happier life no matter your age. The Physical Activity Guidelines for Amercans released by the U.S. The Department of Health and Human Services presents age specific recommendations for adults from 0 to 65+. These recommendations include both the types and amount of exercise we should each be doing based on our age. 

How Often/What: 

1. 0-5 year olds: 

• 0-1: babies should “be encouraged to be active throughout the day, every day in a variety of ways,” (Piercy et al., 2018, p.2). A great way to help babies stay active is to limit the amount of time that they spend in containers such as highchairs, carseats and bouncers. Time spent on the floor on baby mats and exploring new environments is a great way to encourage activity. 

• 1-2: toddlers “should be physically active every day for at least 180 minutes (3 hours)” and the more the better (Piercy et al., 2018, p.2). Regular time spent outside, in play-spaces and toddler play-times are a great way to encourage continued development and activity. 

• 2-5: young children should also be active for at least 3 hours each day including 60 minutes of “moderate-to-vigorous intensity physical activity,” (Piercy et al., 2018, p.2). Limiting screen-time and sedentary activity, including active classes/ sports and planning playdates are great ways to encourage physical activity in this age group. 

1. 5-18 years old: children and adolescents should be moderately to vigorously physically active for at least 60 minutes each day including a variety of cardiovascular activities as well as muscle and bone strengthening activities (Piercy et al., 2018). Activity should be done throughout the day and time spent sitting or laying down should be limited. 

2. 19-64 year olds: adults should be active for 150 minutes each day spread out across the week (at least 4-5 days). Strengthening exercises should be done at least twice a week and include “legs, hips, back, abdomen, chest, shoulder and arms,” (Piercy et al., 2018, p.3). 

3. 65+: older adults should be active each day with at least 150 minutes of moderate-intensity activity each week. “Strength, balance and flexibility,” exercises should be included at least two days a week and sedentary time should be reduced (Piercy et al., 2018, p.3). 

Where: Individuals should select an exercise location based on where they will be able to participate in activities the most consistently. Gyms have benefits like instructors/trainers, access to equipment, elimination of many distractions and camaraderie. Working out at home has benefits including the fact that it is always available and there is no intimidation factor for novice exercises. Choosing to utilize both can be a great way to reap all the benefits.

When: Individuals should choose a time to exercise based on when they are able to workout the most consistently. Morning workouts or those done before noon have been shown to promote weight loss, boost attention, improve sleep quality and promote more physical activity throughout the day (Wenndt, 2024). Night workouts or those done after 4 pm have been found to boost athletic performance, reduce the risk of type 2 diabetes and promote restful sleep (Wenndt, 2024). Overall, exercise is always beneficial so you should choose the time that is the most convenient and enjoyable to you. 

Why: Exercise has many benefits including the fact that it can reduce the risk of “coronary heart disease, stroke, type 2 diabetes, cancer and early death by 30%,” (National Health Services, 2021, p.1). Exercise can lower the risk of “stess, clinical depression, dementia and Alzheimer’s disease,” (National Health Services, 2021, p.1). Finally, exercise can “boost self-esteem, mood, sleep quality and energy,” as well (National Health Services, 2021, p.1). 

Key Takeaways: 

• How often: 30 minutes of exercise most days (5+)

• What: 150 minutes each week of moderate cardiovascular exercise ex. Walking, swimming, biking, dancing, running, stair climbing, playing a sport etc. 

• What: 2 days of strength training all major muscle groups ex. squat, deadlift, chest press, row, shoulder press, bicep curl, tricep pressdown  

• When/Where: exercise should be done wherever and whenever individuals can do so consistently 

• Tip: aim to stay active throughout the day and limit sedentary periods. Even short bursts of exercise are effective.  

• Tip: find exercise that you enjoy! We move for our body, not to punish it!

References 

Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public health reports (Washington, D.C. : 1974), 100(2), 126–131. PMID: 3920711

National Health Services(2021). Benefits of exercise. NHS UK. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/#:~:text=Whatever%20your%20age%2C%20there's%20strong,%2C%20stroke%2C%20and%20some%20cancers.

Piedmont(n.d.),Physical activity is more important than exercise. Piedmont. https://www.piedmont.org/living-real-change/physical-activity-is-more-important-than-exercise#:~:text=While%20formal%20exercise%20will%20go,reduce%20the%20risk%20of%20depression. 

Piercy, K. L., Troiano, R. P., Ballard, R. M., Carlson, S. A., Fulton, J. E., Galuska, D. A., George, S. M., & Olson, R. D. (2018). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020–2028. https://doi.org/10.1001/jama.2018.14854 

Wenndt, L. (2024). What is the best time to exercise? GoodRx. https://www.goodrx.com/well-being/movement-exercise/best-time-of-day-to-exercise#