what is fhe exact difference between verb keep on and keep up?

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"Keep on" means continue to.
Ex 1: Should I keep on watching this movie? It doesn't seem like a good movie so far, but sometimes it starts slow and then it gets better towards the end.
Ex 2: I ate way too much already. If I keep on eating, I'm definitely going to throw up soon.
Ex 3: Learning a new language is hard but don't give up. Keep on trying!

"Keep up" means to stay at the same pace as something or someone else that is going/moving quickly.
Ex 4: It's a fitness boot camp and it's really intense. Are you sure you can keep up?
Ex 5: I did really well in high school
but when I got to college, I couldn't keep up so my grades were really bad and I barely even graduated.
Ex 6: That guy ran a marathon in under 3 hours. Only 2% of the people who run marathons can do that. There's no way I can keep up with him.

It also means staying up to date with what a group of people are doing.
Ex 7: Most people just want to keep up with the Joneses. But as for me, I really don't care about fitting in. I always wanted to be different and to do something special with my life. (Jones is a common last name, so Joneses just means an average family here. The phrase "keep up with the Joneses" means to do what everyone else is doing.)