When it comes to health and fitness, there are many different factors that come into play. Some of these include exercise, diet, sleep, and even how you feel on a daily basis. It is important to remember that although these are all interrelated, you can be healthy and fit without being very healthy or even being healthy at all.
A large body of research shows that regular physical activity helps reduce the risk for chronic diseases like heart disease and diabetes. It also strengthens bones and muscles, improves mental health, and enhances quality of life. Almost everyone can reap the benefits of being physically active. The only exception would be people with very severe medical conditions.
To be considered fit, a person must have the ability to carry out everyday tasks without difficulty. This requires several types of physical activity, such as endurance (cardiovascular/cardiorespiratory), flexibility, strength, agility, and power. It is recommended that adults engage in a well-rounded exercise program that includes activities from each of these categories to maximize the health benefits.
Some examples of exercises that provide a good level of fitness include running, swimming, cycling, playing basketball or tennis, walking up and down stairs, and dancing. Aerobic activity increases the heart rate and breathing, which improves cardiorespiratory fitness. Exercise also helps increase muscle strength, flexibility, balance, and coordination.
Getting a good amount of sleep, eating healthy meals, and exercising regularly are some of the most important things that one can do to stay in shape. However, there are other small things that can be done as well to help you stay healthy and fit.
Drink More Water – If you are exercising regularly, it is important to keep your body hydrated. Try to drink at least 2L of water a day.
Get Creative with Exercise
It is easy to get bored with exercise, so find ways to get more movement into your day. Walking or biking to work, dancing while cooking, picking up groceries on foot, and playing with your kids are all great ways to meet your fitness needs.
Try to Schedule Your Exercise
A common excuse for not working out is not having enough time. To overcome this, it is helpful to make an appointment with yourself to exercise, and treat it as a non-negotiable meeting. This way, you will be less likely to skip workouts or put them off for other obligations.
It is also important to note that if you are sick, it is generally a good idea to avoid exercise until your symptoms pass. If you are experiencing a fever, coughing, or congestion, it is best to take a break from workouts and avoid contact with other people. If you do choose to exercise when you are sick, it is best to skip the strenuous, high impact workouts and focus on lower intensity exercises such as yoga or light jogging. You can always resume more vigorous exercise when your symptoms subside.