Fitness is more than just being toned and fit, it doesn’t matter your gender, age, or social status, fitness is a lifestyle that anyone can develop. “Exercise would save more lives than all antibiotics and all vaccines combined”, according to Dr. Mark Hyman.
You must learn how to eat healthily and make sure that you take at least 30 minutes a day to exercise.
A healthy lifestyle does more than slow the aging process, it hampers chronic diseases like high blood pressure, heart disease, diabetes and osteoporosis, things we accept as part of growing old.
It also makes your muscles and cells more sensitive to insulin, it balances and lowers your blood sugar, it promotes weight loss and the loss of belly fat, it reduces your appetite and cuts your cravings, lowers your triglycerides and bad cholesterol and it raises good cholesterol, which is very hard to do with anything else.
Exercise helps to reduce inflammation
Exercise also reduces inflammation, and it helps reduce all these inflammatory molecules in your body that drive obesity. It even helps you detox and improves fatty liver, which comes from diabesity. It also boosts the number and function of your mitochondria, which leads to a faster metabolism and a longer life.
Exercise also is a gene expression modulator. It turns on the right genes that improve insulin sensitivity and reverse diabetes, and believe it or not exercise also helps your sex hormones. Erectile dysfunction is often caused by diabetes.
Is exercise good for treating depression?
In fact, exercise seems to be better at treating depression than medication, and it can improve your mood and your concentration. It also increases the connections between your brain cells and increases energy in your brain.
It helps your sleep and it helps your digestion.
So if you could put this in the pill it would be the best medicine on the planet.
Fitness is divided into 5 different components and when combined in a proportionate manner you should be able to go on with your daily functional activities without difficulty.
Why is fitness important for your health?
Exercise is the most powerful medicine for treating diabetes and other diseases.
Researchers found that at least three more hours a week of vigorous exercise—such as running, jogging, or playing basketball or soccer—can reduce the risk of heart attack by 22%.
Fitness can be achieved only by balancing the five components I mentioned before.
These components are:
1. Cardiovascular endurance
Cardiovascular endurance means having good stamina which is required for performing daily routines such as climb the stairs of your home, walk some distance or run in an emergency.
It can improve your cholesterol, help lower your blood pressure or increase your heart muscle strength.
It can be achieved by regular aerobic training like jogging, walking, swimming, dancing, running or cycling.
2. Muscular strength
Muscular strength helps to keep your bones dense and strong, increases your metabolism and increases your energy levels.
It is required to perform activities like lifting some weight, pushing or pulling some objects or changing a tire.
You can improve your muscular strength through regular exercises such as lift weights or bodyweight training, also known as calisthenics.
3. Muscular endurance
Muscular endurance is the ability of the muscles to perform a task for a long period. Some of this task might be opening doors, lifting boxes or chopping wood without getting tired.
Muscular endurance will reduce the risk of injury, lead to healthier muscles and bones or help you keep healthy body weight.
Your endurance might be improved with low-intensity high repetitions workouts.
Flexibility is the ability of your joints to achieve their maximum range of motion. It will be required in a lot of things such as reaching, bending or stooping during your daily tasks.
Being flexible will help you with your balance and posture, you’ll feel less pain or fewer injuries.
A way flexibility can be improved is practicing regular yoga, tai chi, martial arts or pilates. Also stretching may improve your circulation, increasing blood flow to your muscles.
5. Ideal body composition
This means to achieve a normal lean body mass to fat mass ratio. This can be achieved by following a nutritional and balanced diet along with exercising regularly and having adequate rest.
The American Heart Association recommended at least 30 minutes of brisk walking as part of a healthy daily lifestyle. And when combined with resistance and flexibility training it will be even more beneficial, especially in fat loss programs.
That’s why exercise is so important.
What ‘fitness for life’ means?
Fitness and nutrition should go hand in hand in order to bring you wellness and health.
Exercise helps to achieve mental health.
Among the benefits of exercise are helping with anxiety, stress, prevent heart disease or stroke, depression and lower your blood pressure and cholesterol.
The National Institutes of Health followed more than a half-million Americans ages 40 and up for 10 years, and discovered moderate exercise extended life expectancy an average of 3 to 4 years.
There was something for everyone in this report, for people who want to walk or do moderate exercise they can get the benefit in two and a half hours a week, those who want to push themselves and step up the pace can get the same benefit in half the time.
What if I am a total beginner?
Don’t worry if you can’t lift as much weight as your peers in the gym or you can’t go on for the whole cardio or HIIT class.
Everybody went through that process at first, is totally normal. But with time and perseverance, you will reach your goal, whatever they are.
You don’t want to injure yourself or burnout by pushing your body way too hard before you are able to find a comfortable rhythm.
Start with three short workouts that are 30 minutes or less per week and as you start feeling your strength building add a few more minutes.
Keep a lightweight at the beginning and build up from there and remember to stay hydrated.
What exercises burn the most belly fat and calories?
The best exercises to burn calories and get rid of belly fat are the ones that engage different groups of muscles at the same time.
Some examples are:
Jumping jacks has many benefits, it is a great way to get your heart pumping and you’ll burn calories while building muscle strength.
Burpees are one of the most complete exercises since getting your whole body to workout.
Mountain climbers will get your upper and lower abs, shoulders, and legs engaged.
What is cardio?
Cardio is a group of exercises that are beneficial to up your heart rate into the fat-burning zone to maximize your caloric burn.
The American Heart Association says that 150 minutes of moderate-intensity cardio a week or 70 minutes of vigorous-intensity cardio a week is good enough to improve your cardiovascular health.
There are three different ways to do cardio.
- Low-Intensity Steady State (LISS)
- High-Intensity Interval Training (HIIT)
- Resistance training with short breaks
One of the benefits of cardio is that improves your stamina, which is the ability to perform an activity for a long period of time. Which makes it one of the best exercises to lose weight.
Fitness during pregnancy and postpartum
Pregnancy is a life-changing moment followed by life-changing decisions. Everything that you do is gonna affect your baby.
Maintaining a regular exercise activity would help you stay healthy and feeling better during pregnancy.
Health experts also recommend moms to do safe aerobic exercises like walking and swimming during pregnancy.
Practice safe exercise
When you’re pregnant your sense of gravity’s off, especially when you get out into 20 weeks and beyond, you may want to be careful about running outside, you don’t want to fall or trip.
Exercise would help reduce back pain, it would improve your posture and stamina to endure through labor and delivery.
Exercising decreases your chances of getting diabetes during pregnancy.
You’ll have to modify your exercise program.
You can’t do things where you can potentially lose your balance, you don’t want to be doing exercises, especially later in pregnancy, that require you to engage your core, because you really don’t have a core anymore.
Always check with your doctor
Always consult with your doctor because there might be medical reasons for you not to be part of any physical activity during your pregnancy.
What is a fitness diet plan?
You cannot go around eating whatever meal you have in hand, that is why you need a fitness diet plan. I am sure you all heard of the term ‘meal prep’ before and that is exactly what we mean when we refer to having a plan.
Nowadays not everybody has the time to cook every day. So if health is your goal, meal prep planning has to be part of the equation.
Discipline and control around what you eat are found to be crucial, that’s why having the food already prepared will make it so much easier to stick to the plan.
With meal prep what you want to do is prepare the meal for the next few days in advance. You’ll place this food in containers and keep them in the fridge until the given time to eat them.
You can meal prep almost every type of food. You could do vegetarian meal prep, keto meal prep or dash meal prep, so why not giving it a try!
Can I exercise without going to the gym?
You don’t need to hit the gym in order to be fit, you can work out at home, in the park or even the beach without needing any equipment.
Push-ups, squats, ab crunches or planks, cardio or HIIT routines, brisk walking, swimming, playing some sport or running are just some of the activities that you can do to be healthy without having to spend in a gym.
We’ll be talking about some of these routines in the following articles. Don’t miss out!
Don’t forget to exercise at work too
Think about your daily routine, how much time would you say you spend sitting down every day, whether in your car, at your desk or in front of the TV. Most people spend way too much time sitting.
Sitting for long stretches of time seems to cause the muscles of the lower body to shut down. Resulting in harmful health effects including decreased metabolism.
Just getting up and engaging those large muscles for a few minutes each hour can get your metabolism moving again.
Some things you could do to change that is delivering inner offices messages in hand whenever possible, take a walk during your lunch break, with 10 minutes is more than enough, and stand up more throughout your day, standing 2 to 3 minutes for every 30 minutes you spend sitting is also enough.
Look for more ways to move during your workday. It will make you feel better, increase your energy level and be more productive.