Fitness refers to a person’s ability to live a healthy lifestyle and maintain good health. This can include physical, emotional and mental health. The definition of fitness can vary from individual to individual, but is generally considered to be a combination of smart eating and regular physical activity.
Cardiorespiratory Fitness This refers to your body’s ability to uptake oxygen and utilize it to fuel all of the cells in your body. Your VO2 max is an often used measure of this.
Muscular Endurance This refers to the ability of your muscles to perform a repeated movement without becoming tired, fatigued or overexerted. Muscle endurance can be achieved through various exercises, including skipping, long-distance cycling, weightlifting and plyometrics (jumping).
Flexibility This refers to the range of motion and flexibility that your body can perform. Stretching regularly can improve your body’s overall flexibility, ease muscle pain and reduce stress.
Your Strength This refers to the amount of weight that you can lift for a period of time, typically with a high degree of repetition. This is a critical component of your overall fitness.
You can develop strength through weight training, but you can also do other types of workouts that involve resistance, such as plyometrics and gymnastics. This can increase your muscle mass and strengthen bones, reducing your risk of osteoporosis.
It can also help you get a better night’s sleep and improve your mood and self-esteem. This is especially important as we age and can suffer from depression and anxiety.
Exercise This is a great way to stay active and prevent health problems such as heart disease, cancer and diabetes. Doing moderate exercise – 15 to 30 minutes of brisk walking, running or dancing five days a week – can help improve your heart rate, muscle strength, immunity and general well-being.
Make Fitness a Habit
Getting started with a new exercise routine can be intimidating, but it’s not impossible. Taking small steps can build up to longer and more challenging ones, eventually leading you to a healthier and happier body.
Turn Sit Time into Fittime
Many people don’t realize how much they spend sitting throughout the day. Try to incorporate exercise into your routine, whether it’s doing a few short bursts of activity while watching TV or setting a reminder on your phone to walk around every hour at work.
Sign Up for a class
If you’re not an athlete, consider signing up for a fitness course at your local gym or community center. This will give you structure in your fitness routine and help you stay on track.
Cross-Training
Using low-impact forms of exercise such as cycling or swimming can help reduce your chances of overusing certain muscles or joints. It’s also a great way to avoid exercise boredom, as you’ll be doing different exercises each time.
Schedule Your Exercising for the Most Part of the Week
You’ll be able to feel your exercise benefits most when you work them into your schedule on most days of the week. Start with 5 or 10 minutes of exercise a few times a week and gradually build up your time over time, according to your personal fitness goals.