When we think of health and fitness, the two concepts often get confused. Health refers to the absence of disease or injuries both physically and mentally, while fitness describes an individual’s ability to perform physical tasks. For example, a marathon runner and NFL linemen may both be very fit but they aren’t necessarily healthy since they have different bodies and abilities.
Exercise is the key component to a healthy lifestyle. Regular activity promotes strong muscles and bones, and improves respiratory, cardiovascular, and metabolic health. It can also help maintain a healthy weight, and reduce the risk of some cancers.
There are five health-related components of fitness: cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. Cardiovascular endurance refers to how long a person can exercise without getting tired, muscular strength and endurance refers to how much force a muscle or group of muscles can exert, flexibility is the range of motion of joints, and body composition is the ratio of fat-free mass (such as muscle) to fat-adipose mass.
Several studies have linked physical inactivity to certain types of cancer as well as heart disease, diabetes, and high blood pressure. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous intensity exercise each week. Moderate-intensity activities include brisk walking, jogging, swimming, and biking. Vigorous-intensity activities include hill sprints, a 100-mile bike ride, and a marathon.
In addition to reducing the risk of certain chronic diseases, exercise has been shown to improve mood, increase energy levels, and enhance overall quality of life. Exercise can be beneficial for anyone, regardless of age or health condition. For instance, a recent study showed that elderly people who regularly exercised had less disability and death than those who did not.
To achieve a healthy body composition, the best workouts focus on increasing lean muscle and decreasing body fat. To maximize the benefits of your workouts, it’s important to talk to a trainer who can create a program that is safe and effective for you.
If you’re new to exercise or are struggling with an injury, it’s important to see your doctor before starting a fitness routine. Then find a trainer or coach who can provide motivation, support, and encouragement to keep you on track.
There are plenty of apps that can help you stay on track with your fitness goals, like Noom, which provides a customized weight loss plan tailored to your unique needs. The app logs all your food and exercise stats, tracks your progress with a daily goal setting tool, and offers a library of over 50 workout routines.
Another great option for tracking your progress is MyFitnessPal, which has an expansive food and activity database, simple logging and tracking tools, and integration with other fitness apps. You can download it for free on iTunes or Android.