The fit body

FITNESS

Hello folks!

I would love to share whatever knowledge I have acquired about fitness, because I want everybody to know the importance of fitness in today's world and practice it properly. The reason why I emphasize the word 'today' is, because we have the least physical activity, when compared to the days prior technological advancements. In today's society that is moving towards a more sedentary lifestyle, there is a greater need than ever to increase the daily activity level to maintain both cardiovascular fitness and body weight. In golden olden days, people had exercise in literally every task. Today, we have machines doing our jobs. We are leading comfortable lives, but, really? Are they giving us good health? Without fitness, we're all suffering from various health issues on a day to day basis. 

The importance of physical fitness cannot be emphasized enough. A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well.

What is fitness (in layman's terms)? 

Fitness means being in good physical condition or being healthy. Fitness means having more energy and better sleep patterns. A person who is fit is also able to carry out tasks more easily. 

Why should I be fit? 

Fitness is not all about having bulging muscles, a small waist or being thin. It is the ability of the body to perform with vigour and alertness. Fitness specifically takes into account the muscular strength, cardio respiratory endurance, flexibility and muscular endurance.

Fitness may help prevent certain diseases such as high blood pressure, diabetes, stroke, cancer, and heart disease. If you already have one of these diseases, you may be able to better control it if you are fit. To be more fit you may need to make some changes in your eating and exercise habits. 

How can I make some healthy changes? 

It is not easy to change eating and exercise habits. A first step is to decide that health and fitness are important to you. This will make it easier for you to make time in your day to prepare healthy foods and exercise regularly. 

To help improve your eating habits: 

• Choose a variety of foods from all the food groups including fruit, vegetables, whole grains, low fat milk products, and lean meats. 

• Choose foods that are high in fiber (fruit, vegetables, whole grains). Limit foods that are high in fat and sodium. Use herbs and spices to add extra flavor to foods. 

• Learn to say “no” to second helpings when you are not hungry. Include a snack between meals only when you are hungry. 

• Ask how foods are prepared in restaurants. Fried foods have more fat than baked or broiled foods. Ask for salad dressings “on the side” so you can use smaller amounts. 

• Do include foods that may be higher in fat but only in small amounts and only as an occasional treat. 

• Read food labels to help you learn about portion sizes, calories, fat, sodium, and fiber in various foods. 

• Keep a daily food diary to help keep you on track. 

• Set goals for making changes. Give yourself credit for even small changes. 

To help improve your exercise habits: 

• If you are over 40 or have a medical problem, see your doctor before you start exercising. 

• Find an exercise partner (if you choose), and stick to a regular time to exercise. 

• Plan for indoor exercise on “bad weather” days. 

• Walk the stairs instead of using the elevator.

• Park far away from work or the store and walk the extra distance. 

• Take a few minutes more to walk at the mall after shopping. 

• Keep a daily exercise diary. 

• Choose an exercise or activity that is fun. You are more likely to do exercise which you enjoy.
• Start out slowly with 5 to 10 minutes. Add 5 minutes every few days until you are burning between 1500 and 2000 calories each week. Burning these many calories may be easier than you think. 

Even if you cannot exercise every day, do what you can. Remember a little exercise is better than no exercise. 
What is most important is that you find activities and exercise you like to do and healthy foods you like to eat. This will help you to get started on the road to fitness.