A sedentary lifestyle is associated with many health issues, including cardiovascular disease and type 2 diabetes. However, exercise can help prevent these and other health problems. It can also improve mood and increase energy. Despite these benefits, many people do not regularly exercise and are at risk of health complications.
The health-related components of physical fitness include cardiovascular endurance, muscular strength and flexibility, and body composition. These components are measurable by using various fitness tests.
For example, cardiovascular endurance refers to the ability of the heart and lungs to provide oxygen and energy for sustained physical activity. A person can develop cardiovascular endurance by participating in activities such as running, swimming, walking, cycling, and dancing. Muscular strength and flexibility can be measured by assessing the amount of force that a person can exert or how far he or she can bend. Body composition is determined by measuring the amount of fat and other nonfat tissues, such as muscle and bone, compared to total body weight.
According to the Centers for Disease Control and Prevention (CDC), being physically active is crucial for a person’s overall health and wellness. It has been linked to a reduced risk of chronic diseases and conditions, such as heart disease, type 2 diabetes, cancers, osteoporosis, and depression, and it can promote healthy bones, joints, and muscles, reduce the likelihood of falls, maintain a healthy weight, and improve sleep and mood.
Regular exercise increases muscle strength, improves cardiovascular and respiratory fitness, and helps people stay at a healthy weight. It can also lower blood pressure, reduce the risk of some cancers, and improve mental health and quality of life with age.
While many people mistakenly use the terms “healthy” and “fitness” interchangeably, these are two distinct states of physical being. You can be very fit and not very healthy, or you can be healthy and very fit. The best results come from aiming for a balanced combination of both.
For instance, you may need to build up your endurance so that you can carry groceries from your car to the front of your house, but you might not need to develop as much endurance for other tasks, such as hiking to the top of a mountain. Ideally, you should aim for a well-rounded workout program that improves all five health-related components of fitness.
In addition, the CDC recommends adults get 150 minutes of moderate-intensity physical activity each week, which is equivalent to about 20 to 30 minutes of exercise daily, or about five to seven days of physical activity per week. This can be accomplished through a variety of activities, including walking, swimming, dancing, circuit training, and boxing. It can also be achieved through playing sports, gardening, or even simply mowing the lawn. If you’re struggling to reach this goal, talk with a doctor or a trainer to create a safe and effective plan that will work for you. You can also find support through a personal wellness coach, like Noom, who can guide you through the process of building sustainable healthy habits.