Fast Fact:<\/h2>\nWhat\u2019s the difference between \u201cphysical activity\u201d and \u201cexercise\u201d?<\/h3>\n\n- Physical activity<\/em> is any movement that involves the contraction of muscles (e.g., gardening, walking, housework, playing sports, running).<\/span><\/li>\n<\/ul>\n
\n- Exercise<\/em> is a type<\/u> of physical activity that is planned and done purposefully for health benefits or to increase fitness.<\/span><\/li>\n<\/ul>\n<\/blockquote>\n
\u00a0\u00a0<\/strong><\/p>\nPhysical Activity Basics<\/h2>\n
There are three different kinds of physical activity that are recommended for most people in the general population:\u00a0cardiovascular, resistance, and flexibility exercise.<\/em><\/p>\n <\/p>\n
Cardiovascular (Aerobic) Exercise<\/h3>\n
![\"Running\"](\"https:\/\/wpms.nipissingu.ca\/impacttrial\/wp-content\/uploads\/sites\/44\/2016\/01\/Running-744x531.jpg\")
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Cardiovascular exercise is physical activity that uses the large muscles of the\u00a0body in a rhythmic fashion. The outcome of regular\u00a0cardiovascular exercise is increased\u00a0cardiorespiratory fitness (the heart and lungs work\u00a0better). Examples include brisk walking, cycling,\u00a0swimming, cutting the lawn, and playing tennis.<\/p>\n
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Resistance (Strength Training, Weight Training) Exercise<\/h3>\n
![\"Weight](\"https:\/\/wpms.nipissingu.ca\/impacttrial\/wp-content\/uploads\/sites\/44\/2016\/01\/Weight-Lifting.jpg\")
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Resistance exercise is physical activity that
\ninvolves weight or resistance that
\nmakes muscles work hard and
\nbecome stronger. Some
\nexamples include lifting weights,
\ndoing push-ups, and exercising
\nwith resistance bands.<\/p>\n
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Flexibility (Stretching) Exercise<\/h3>\n
Flexibility exercise is physical activity that increases the range of\u00a0motion around a joint or set of joints.\u00a0Flexibility exercise reduces risk of injury,\u00a0relieves tension and soreness, and may\u00a0contribute to relaxation. Gentle stretching,\u00a0yoga, and Tai Chi Chuan are examples of\u00a0flexibility exercise.<\/p>\n
![\"Yoga\"](\"https:\/\/wpms.nipissingu.ca\/impacttrial\/wp-content\/uploads\/sites\/44\/2016\/01\/Yoga-744x497.jpg\")
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\nPhysical activity programs can be developed using the FITT principle<\/u> as a framework:<\/h2>\n\n- F<\/u><\/strong>requency: The number of physical activity sessions in a given period (e.g., in a week). Physical activity sessions can be performed daily or over several different days in a week. A common frequency is 3 to 5 times per week of physical activity.<\/span><\/li>\n<\/ul>\n
\n- I<\/u><\/strong>ntensity: How hard<\/u> an individual is working during physical activity. Moderate and\/or vigorous intensity physical activity is recommended for most individuals for achieving health benefits. Moderate intensity physical activity refers to activities that increase heart rate and involve some sweating yet still allows the exerciser to have a conversation (e.g., brisk walking, moderate cycling; 50-70% of maximum heart rate). Vigorous intensity physical activity refers to activity that involves an even faster heart rate and makes the exerciser feel breathless and able to only say a few words at a time (e.g., running, aerobics; 70-85% of maximum heart rate). Moderate or vigorous intensity physical activity is included in the Canadian Physical Activity Guidelines.<\/span><\/li>\n<\/ul>\n
\n- T<\/u><\/strong>ime: How long each physical activity session lasts. In order to achieve health benefits, sessions should be at least 10 minutes in duration. A common duration (time) for physical activity sessions is 30 to 60 minutes.<\/span><\/li>\n<\/ul>\n
\n- T<\/u><\/strong>ype: Refers to the kind of activity. Any activities that get heart rate up, such as walking, running, aerobics, gardening, and cycling can be included.<\/span><\/li>\n<\/ul>\n<\/blockquote>\n
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Keys to Improving Fitness and Health using the FITT Principle<\/h2>\nProgression<\/h3>\n
A common mistake that people make is that they do the same exercises at the same intensity, frequency, and for the same duration (time) for months on end. Although this is better than being sedentary, this kind of exercise program does not maximize fitness and health benefits because our bodies are good at adapting to the physical challenges they are faced with.<\/p>\n
By progressing<\/em> the fitness program, optimal health and fitness can be achieved. The FITT principle factor that is often progressed first is Time<\/strong> (duration) of individual physical activity sessions.<\/p>\nAn example of progression may involve gradually increasing the Time<\/strong> of physical activity sessions from 30 to 45 minutes. The next step may be increasing the Frequency<\/strong> of physical activity sessions per week up to 3 to 5 by gradually adding additional days of planned exercise. Finally, once Time <\/strong>and Frequency<\/strong> are maximized, Intensity<\/strong> may be progressed. During this time, rotating Type<\/strong> of activity will reduce risk of injury and boredom.<\/p>\n <\/p>\n
\nImportant to Consider<\/h2>\n
It is important to remember that when increasing physical activity, it is best to do so gradually. People who are very deconditioned should start off with low intensity<\/strong> activity, short sessions (time<\/strong>), low frequency<\/strong>, and a type of activity<\/strong> that is comfortable.<\/span><\/p>\nFor example, easy walking for 15 minutes three times per week may be an appropriate starting point for a person who is very deconditioned. People with a higher level of fitness could participate in a program with higher intensity<\/strong>, time<\/strong> and frequency<\/strong>. It is wise to start small and gradually build the components of the FITT principle to avoid injury and demotivation.<\/span><\/p><\/blockquote>\n <\/p>\n
\u201cIf physical activity were a pill, it would be the most widely prescribed drug in the world.\u201d<\/em>1,2<\/sup><\/h3>\nRegular physical activity can help patients prevent and manage a wide range of physical and mental health problems, as well as help them manage stress and maintain a good quality of life!<\/p>\n
<\/p>\n
- \n
- Physical activity<\/em> is any movement that involves the contraction of muscles (e.g., gardening, walking, housework, playing sports, running).<\/span><\/li>\n<\/ul>\n
- \n
- Exercise<\/em> is a type<\/u> of physical activity that is planned and done purposefully for health benefits or to increase fitness.<\/span><\/li>\n<\/ul>\n<\/blockquote>\n
\u00a0\u00a0<\/strong><\/p>\n
Physical Activity Basics<\/h2>\n
There are three different kinds of physical activity that are recommended for most people in the general population:\u00a0cardiovascular, resistance, and flexibility exercise.<\/em><\/p>\n
<\/p>\n
Cardiovascular (Aerobic) Exercise<\/h3>\n
<\/p>\nCardiovascular exercise is physical activity that uses the large muscles of the\u00a0body in a rhythmic fashion. The outcome of regular\u00a0cardiovascular exercise is increased\u00a0cardiorespiratory fitness (the heart and lungs work\u00a0better). Examples include brisk walking, cycling,\u00a0swimming, cutting the lawn, and playing tennis.<\/p>\n
<\/p>\n
Resistance (Strength Training, Weight Training) Exercise<\/h3>\n
<\/p>\nResistance exercise is physical activity that
\ninvolves weight or resistance that
\nmakes muscles work hard and
\nbecome stronger. Some
\nexamples include lifting weights,
\ndoing push-ups, and exercising
\nwith resistance bands.<\/p>\n<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
Flexibility (Stretching) Exercise<\/h3>\n
Flexibility exercise is physical activity that increases the range of\u00a0motion around a joint or set of joints.\u00a0Flexibility exercise reduces risk of injury,\u00a0relieves tension and soreness, and may\u00a0contribute to relaxation. Gentle stretching,\u00a0yoga, and Tai Chi Chuan are examples of\u00a0flexibility exercise.<\/p>\n
<\/p>\n<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
\n
Physical activity programs can be developed using the FITT principle<\/u> as a framework:<\/h2>\n
- \n
- F<\/u><\/strong>requency: The number of physical activity sessions in a given period (e.g., in a week). Physical activity sessions can be performed daily or over several different days in a week. A common frequency is 3 to 5 times per week of physical activity.<\/span><\/li>\n<\/ul>\n
- \n
- I<\/u><\/strong>ntensity: How hard<\/u> an individual is working during physical activity. Moderate and\/or vigorous intensity physical activity is recommended for most individuals for achieving health benefits. Moderate intensity physical activity refers to activities that increase heart rate and involve some sweating yet still allows the exerciser to have a conversation (e.g., brisk walking, moderate cycling; 50-70% of maximum heart rate). Vigorous intensity physical activity refers to activity that involves an even faster heart rate and makes the exerciser feel breathless and able to only say a few words at a time (e.g., running, aerobics; 70-85% of maximum heart rate). Moderate or vigorous intensity physical activity is included in the Canadian Physical Activity Guidelines.<\/span><\/li>\n<\/ul>\n
- \n
- T<\/u><\/strong>ime: How long each physical activity session lasts. In order to achieve health benefits, sessions should be at least 10 minutes in duration. A common duration (time) for physical activity sessions is 30 to 60 minutes.<\/span><\/li>\n<\/ul>\n
- \n
- T<\/u><\/strong>ype: Refers to the kind of activity. Any activities that get heart rate up, such as walking, running, aerobics, gardening, and cycling can be included.<\/span><\/li>\n<\/ul>\n<\/blockquote>\n
<\/p>\n
Keys to Improving Fitness and Health using the FITT Principle<\/h2>\n
Progression<\/h3>\n
A common mistake that people make is that they do the same exercises at the same intensity, frequency, and for the same duration (time) for months on end. Although this is better than being sedentary, this kind of exercise program does not maximize fitness and health benefits because our bodies are good at adapting to the physical challenges they are faced with.<\/p>\n
By progressing<\/em> the fitness program, optimal health and fitness can be achieved. The FITT principle factor that is often progressed first is Time<\/strong> (duration) of individual physical activity sessions.<\/p>\n
An example of progression may involve gradually increasing the Time<\/strong> of physical activity sessions from 30 to 45 minutes. The next step may be increasing the Frequency<\/strong> of physical activity sessions per week up to 3 to 5 by gradually adding additional days of planned exercise. Finally, once Time <\/strong>and Frequency<\/strong> are maximized, Intensity<\/strong> may be progressed. During this time, rotating Type<\/strong> of activity will reduce risk of injury and boredom.<\/p>\n
<\/p>\n
\n
Important to Consider<\/h2>\n
It is important to remember that when increasing physical activity, it is best to do so gradually. People who are very deconditioned should start off with low intensity<\/strong> activity, short sessions (time<\/strong>), low frequency<\/strong>, and a type of activity<\/strong> that is comfortable.<\/span><\/p>\n
For example, easy walking for 15 minutes three times per week may be an appropriate starting point for a person who is very deconditioned. People with a higher level of fitness could participate in a program with higher intensity<\/strong>, time<\/strong> and frequency<\/strong>. It is wise to start small and gradually build the components of the FITT principle to avoid injury and demotivation.<\/span><\/p><\/blockquote>\n
<\/p>\n
\u201cIf physical activity were a pill, it would be the most widely prescribed drug in the world.\u201d<\/em>1,2<\/sup><\/h3>\n
Regular physical activity can help patients prevent and manage a wide range of physical and mental health problems, as well as help them manage stress and maintain a good quality of life!<\/p>\n
<\/p>\n
- T<\/u><\/strong>ype: Refers to the kind of activity. Any activities that get heart rate up, such as walking, running, aerobics, gardening, and cycling can be included.<\/span><\/li>\n<\/ul>\n<\/blockquote>\n
- T<\/u><\/strong>ime: How long each physical activity session lasts. In order to achieve health benefits, sessions should be at least 10 minutes in duration. A common duration (time) for physical activity sessions is 30 to 60 minutes.<\/span><\/li>\n<\/ul>\n
- I<\/u><\/strong>ntensity: How hard<\/u> an individual is working during physical activity. Moderate and\/or vigorous intensity physical activity is recommended for most individuals for achieving health benefits. Moderate intensity physical activity refers to activities that increase heart rate and involve some sweating yet still allows the exerciser to have a conversation (e.g., brisk walking, moderate cycling; 50-70% of maximum heart rate). Vigorous intensity physical activity refers to activity that involves an even faster heart rate and makes the exerciser feel breathless and able to only say a few words at a time (e.g., running, aerobics; 70-85% of maximum heart rate). Moderate or vigorous intensity physical activity is included in the Canadian Physical Activity Guidelines.<\/span><\/li>\n<\/ul>\n
- F<\/u><\/strong>requency: The number of physical activity sessions in a given period (e.g., in a week). Physical activity sessions can be performed daily or over several different days in a week. A common frequency is 3 to 5 times per week of physical activity.<\/span><\/li>\n<\/ul>\n
- Exercise<\/em> is a type<\/u> of physical activity that is planned and done purposefully for health benefits or to increase fitness.<\/span><\/li>\n<\/ul>\n<\/blockquote>\n