Having good health and fitness is a key to having a high quality of life. Being physically fit is important because it means that you have the physical ability to perform tasks and activities without getting tired easily. It also helps you to feel well, have more energy and sleep better. It can even reduce your risk of having certain diseases and improve your mental health. However, it is important to understand that being fit does not guarantee good health. There are other factors that are equally important such as diet, sleep and stress management.
Physical fitness is a set of attributes that can be classified into two categories: health-related and skill-related. The health-related attributes include cardiovascular endurance, muscular strength and endurance, flexibility, and body composition. These are the components that you can focus on when designing an exercise program. The other attributes that are related to specific sports like power and speed are known as performance-related fitness components. These can be indirectly incorporated into your training program through exercises such as core or leg strengthening.
Research has shown that being physically active can help you maintain a healthy weight, reduce the risk of heart disease and stroke, and lower blood pressure. It can also increase your bone density and boost your immune system. Regular physical activity can also help you to manage depression and improve your mood.
It is recommended that you do at least 30 minutes of moderate to vigorous intensity physical activity on most, preferably all, days of the week. This includes all forms of physical activity including walking, swimming, dancing, cycling, sports and recreational activities. You should also try to limit the amount of time you spend sitting.
Being physically active can help you to maintain a healthy weight and lower your risk of developing a number of chronic diseases such as cancer, cardiovascular disease and Type 2 diabetes. It can also help you to reduce your risk of having a fall and to improve your mental health and quality of life.
It has been found that being physically active can make you happier and improve your mood and self-esteem. This is because being physically active can lead to a positive change in your brain chemicals, such as dopamine and serotonin, which are associated with feelings of happiness and well-being. It can also help you to sleep better and to cope with anxiety and stress.
While being fit does not guarantee good health, it can help you to avoid disease and live a longer, healthier life. It is therefore vital to incorporate both cardiovascular and muscle-strengthening exercises into your routine, as both of these are critical for maintaining a healthy lifestyle. In the next issue of this series, we will review how to evaluate the health-related physical fitness and activity levels of patients and provide exercise recommendations for health. This article was supported by the Michael Smith Foundation for Health Research, the Canada Institutes of Health Research and BC Knowledge Development.