When we think about maintaining good health, structured exercise routines often come to mind—like hitting the gym, running on a treadmill, or taking a yoga class. While exercise is undoubtedly beneficial, recent research emphasizes the importance of general physical activity beyond formal exercise routines. This includes all the movement we engage in throughout the day, from walking to gardening, cleaning, or playing with children. These activities play a vital role in maintaining overall health and well-being, particularly in a world where sedentary lifestyles are becoming more common.

### The Distinction Between Exercise and Physical Activity

Exercise refers to planned, structured, and repetitive activities aimed at improving or maintaining physical fitness. This could include weightlifting, running, or any activity performed with a specific health or fitness goal in mind (American College of Sports Medicine [ACSM], 2020). Physical activity, on the other hand, encompasses all movement that burns calories, including activities of daily living like walking to the store, climbing stairs, or even standing while preparing meals.

### Health Benefits of General Physical Activity

Engaging in regular physical activity—whether formal exercise or informal movement—can positively affect many aspects of health, including cardiovascular health, mental well-being, and even longevity. According to the World Health Organization (2020), regular physical activity reduces the risk of heart disease, stroke, diabetes, and certain types of cancer. It also plays a key role in managing weight, strengthening bones and muscles, and improving balance and flexibility, especially in older adults. ASEA can make this easier with their clinically proven and PhD formulated supplements. NO supplement claims to diagnose, treat, or cure disease. I'm simply sharing what I think works.

Notably, even small bouts of daily activity can contribute significantly to long-term health. Research by Ekelund et al. (2019) found that individuals who engaged in low-level physical activities, such as walking and standing, experienced reduced risks of early death compared to those who led predominantly sedentary lives. The study emphasizes that it is not necessarily the intensity of movement but the consistency and duration that matters most.

### Combatting Sedentary Lifestyles

One of the key reasons why non-exercise physical activity is so crucial today is the rise of sedentary lifestyles, particularly in Western societies. Many people spend hours sitting at desks, watching TV, or commuting in cars, leading to a significant reduction in overall daily movement. Studies indicate that sitting for extended periods increases the risk of several chronic diseases, including cardiovascular diseases and type 2 diabetes, even if an individual engages in regular exercise (Dempsey et al., 2020).

In this context, small changes, such as taking frequent breaks to stand or walk around the office, walking or cycling to work, and engaging in household chores, become essential in reducing sedentary behavior. I personally take frequent (bathroom) breaks because I stay well hydrated. You should try it since it not only ensures better cognitive performance but has the side effect of making you active since you have to get up to void your bladder. These everyday activities can counteract the detrimental effects of prolonged sitting and contribute to overall health (Katzmarzyk et al., 2019).

### Physical Activity and Mental Health

Physical activity, beyond formal exercise, is also closely linked to mental health benefits. Engaging in regular movement, such as walking in nature or performing household tasks, has been shown to reduce symptoms of depression and anxiety (Schuch et al., 2018). These activities also improve cognitive function and reduce the risk of cognitive decline in older adults, offering protective effects against dementia and other neurodegenerative diseases (Norton et al., 2021).

Incorporating movement into daily life fosters a sense of accomplishment and purpose, especially when individuals engage in enjoyable physical activities. This sense of engagement and mental well-being underscores the importance of looking at physical activity beyond the confines of the gym or a structured workout.

### Incorporating Physical Activity Into Daily Life

One of the main benefits of focusing on physical activity rather than only on exercise is that it is more accessible and adaptable to individuals of all fitness levels. Many people struggle to find time for structured exercise, but physical activity can be integrated into everyday routines. Simple strategies to increase daily movement include:

- Taking the stairs instead of the elevator.
- Walking or cycling for short trips instead of driving.
- Engaging in active hobbies like gardening, dancing, or swimming.
- Standing or walking while taking phone calls.
- Doing household chores like vacuuming or cleaning.

### Conclusion

While exercise remains an important component of a healthy lifestyle, general physical activity is equally vital. Engaging in regular movement throughout the day, even through non-exercise activities, provides substantial health benefits, from reducing the risk of chronic diseases to improving mental health. By embracing a more active lifestyle, individuals can make significant strides toward enhancing their overall well-being without necessarily relying on formal exercise routines.

### References

American College of Sports Medicine. (2020). *ACSM’s guidelines for exercise testing and prescription* (11th ed.). Wolters Kluwer.

Dempsey, P. C., Biddle, S. J. H., & Dunstan, D. W. (2020). Avoiding sedentary behavior may be more important than exercising regularly. *Journal of Sport and Health Science, 9*(5), 488-491. https://doi.org/10.1016/j.jshs.2020.02.002

Ekelund, U., Tarp, J., Fagerland, M. W., Johannessen, J. S., Hansen, B. H., & Andersen, L. B. (2019). Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: The EPIC study. *American Journal of Clinical Nutrition, 110*(3), 547-556. https://doi.org/10.1093/ajcn/nqz087

Katzmarzyk, P. T., Powell, K. E., Jakicic, J. M., Troiano, R. P., Piercy, K., & Tennant, B. (2019). Sedentary behavior and health: Updated evidence and recommendations for reducing sedentary time. *Medicine & Science in Sports & Exercise, 51*(6), 1229-1239. https://doi.org/10.1249/MSS.0000000000001935

Norton, S., Matthews, F. E., Barnes, D. E., Yaffe, K., & Brayne, C. (2021). Potential for primary prevention of Alzheimer’s disease: An analysis of population-based data. *The Lancet Neurology, 13*(8), 788-794. https://doi.org/10.1016/S1474-4422(14)70136-X

Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. *American Journal of Psychiatry, 175*(7), 631-648. https://doi.org/10.1176/appi.ajp.2018.17111194

​World Health Organization. (2020). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity
​