Physical fitness means the ability to perform a task with energy, endurance and strength. It is achieved by a healthy lifestyle, including healthy food, exercise, supplements, etc. In modern lifestyles, due to stress, sedentary behavior, physical inactivity, and a nutrient-deficient diet, our physical fitness is compromised. It is important to maintain physical fitness because we need energy to carry out daily activities. Exercise is important to maintain good health. But when you have energy from the inside, you are willing to take the initiative to exercise, participate in sports activities, enjoy aerobics, etc. Physical fitness also involves mental health and allows you to stay more sharp, focused and motivated. This article will explore the importance of physical fitness and tips to improve it.
Components of physical fitness
- Cardiovascular endurance refers to the ability to perform the exercise for a longer duration of time. It improves cholesterol levels, strengthens the heart and lungs (oxygen supply to muscles while exercising) and improves emotional well-being and quality of life. While performing cardio endurance exercises, your heart rate goes up. Such exercises include jumping rope, climbing stairs, bike riding, swimming, etc. This exercise requires continuous movement.
- Muscular strength: Strong muscles are important to living with heavy weight.
- Muscular endurance refers to the ability to sustain exercise for a long time. General endurance can be achieved by yoga and pilates. However, to build muscle endurance, you may need weight training, isometric exercise (holding a position for a long time), long-duration exercise, etc.
- Flexibility: To maintain good balance, you need flexibility. The best examples would be gymnastics and martial arts, which require a wide range of motion. Simple stretching exercises can include flexibility such as shoulder rotation, leg swings, tai chi, etc.
- Body composition: It includes body mass, composition, waist-to-hip ratio, waist circumference, etc.
Benefits of Physical Fitness
Physical fitness to improve mental health and reduce stress
You may not know but physical fitness is important for improving mental health. Exercise is an integral part of it, and you may try the ones you love the most, like walking, dancing, aerobics, cycling, yoga, gardening, weight lifting, swimming, hiking, jogging, etc. Exercise in any form contributes to physical fitness, makes you happy, lifts your mood and keeps you relaxed. In other ways, it relieves you of stress, anxiety and depression and also contributes to better sleep quality Mental health and sleep quality are directly related to each other.
Keeps muscle and bone stronger
Physical fitness is important to maintain muscle, joint and bone health, which further helps you carry out your routine tasks and remain physically active. To stay physically fit, you may perform Muscle-strengthening exercises like weight lifting that maintains muscle strength. You need to maintain muscle mass and strength if you are involved in sports activities, athletes, cycling, etc.
Supportive role of physical fitness to manage diseases
According to WHO, 422 million people have diabetes globally. Lifestyle factors are always important to prevent and control diabetes. If you have diabetes, then physical fitness is crucial to maintaining healthy blood sugar levels and preventing disease complications like nerve damage and risk of heart disease. It is also important to maintain good mood and energy levels.
Physical fitness improves general health.
- Physical fitness improves immunity and enhances the body’s ability to fight infections.
- When bones and muscles are healthy, there is less risk of pain after exercising, muscle soreness, fracture, falls, etc.
- Maintain blood pressure.
- Reduces risk of osteoporosis, depression, dementia, etc.
- Calorie burn and healthy weight.
- Motivates to follow a healthy lifestyle by making healthy food choices.
- Those with fitness goals follow a healthy schedule.
- Makes it easier to achieve work-life balance.
Physical fitness is important for students also because it improves their ability to perform cognitive tasks and improve academic performance.
Initiating your journey to physical fitness:
Many people are encouraged and get inspired when they see someone maintaining optimal physical fitness goals. If you are about to initiate your journey to fitness goals, start slowly. If you begin it with heavy and long-duration exercising, you may experience muscle soreness, pain, etc, making your experience unpleasant. It takes time to build up endurance, so start with slow jogging, walking, aerobics, etc and aim to cover small goals and small distances. Slowly, with time when your endurance develops, you may accomplish bigger goals. Always remember that consistency and continuous practice/exercising are important to build up a solid foundation of endurance, strength and stamina.
Some of the easy tips to develop endurance and strength are:
- Take long walks, like 30 to 60 minutes.
- With time, increase your running distance/intensity.
- Climb stairs
- Weight lifting
- Participate in sports activities
- Eat a healthy and balanced diet. Stay hydrated and also take electrolytes. Always remember that carbohydrates, proteins and water act as fuel to help you achieve physical fitness. You can also consult your Nutritionist for advice on supplements. Pre-workout and post-workout supplements are available.
- Rest is equally important to promote muscle recovery. Take adequate sleep.
- Also, prioritise mental health. Do meditation daily. Listen to relaxing music.
- Practising tai chi is also a good option
According to the National Institute of Health, Selected Ingredients in Dietary Supplements for Exercise and Athletic Performance include Antioxidants (vitamin C, vitamin E, and coenzyme Q10), branched-chain amino acids, iron, protein, arginine, etc.
Conclusion:
Now, we know the importance and components of physical fitness. We can achieve physical fitness with simple exercises. We should start with small goals and accomplish them to reach bigger goals. Let's start our journey of physical fitness with a healthy lifestyle, supplements and exercises for a healthy and long life.