Research has defined being physically fit as one’s ability to execute daily activities with optimal performance, strength and endurance with the management of fatigue, stress and reduced sedentary behavior. Now science proves that it is achievable for all of us but as many of us would say, “starting is the hard part” and in my opinion it is being consistent with a routine that will actually give you results of your goal. If you are a beginner you should start with 10minutes daily and gradually add by 5-10 minutes weekly to achieve the goal of 60 minutes a day.
Benefits of being fit
Being fit means you are able to move and go about your day more flexibly and with an even better mood! The hormones of endorphins help produce feelings of positivity, reducing stress, depression and gives good quality sleep. Here are 5 benefits of being fit
- Improved mood
- Increased brain health and sensitivity
- Helps with maintenance of weight
- Reduced risk of cardiovascular disease
- Strengthens muscles and bones
What can I do to get fit?
There are a number of ways to get fit such as going for a jog, brisk walk, attending bootcamps or simply working out in the gym. The aim is to choose something that you feel you will enjoy and stick to, if it doesn’t work, you can always try other fitness avenues.
Make a balanced routine. Research shows that starting off, one should aim for at least 150 minutes a week and for even more health benefits one should aim for 300 minutes a week and that can be split up into moderate and vigorous exercises which is achievable by working out 30minutes or an hour a week. For beginners always ask a fitness professional for advice and assistance until you are comfortable with training on your own and remember, you do not have to love it but always keep in mind the goal.
Tips on staying consistent
- Keep your WHY in mind
- Do not compare yourself to others, your journey is personal to you
- Track your workouts
- Get a workout buddy, its always better with a friend!
- Celebrate the small wins
- Keep hydrated at all times
Different types of fitness
- Cardiovascular
- Muscular/Strength
- Flexibility/Mobility
Cardiovascular fitness
Cardiovascular fitness better known as “cardio” combines rhythmic and repetitive aerobic stretching and strength training routines while using larger muscle groups for a sustained period with the goal of improving all elements of fitness usually practiced in a group setting led by an instructor
Examples
- Brisk walking
- Swimming
- Cycling
- Jumping rope
- Jogging
Benefits
- Strengthens the heart
- Keeps the arteries clear
- Boosts mood
- Increase in stamina
- Boosts metabolism
Tips
- Start slow and steady
- Build up duration over time
- Join a group class to keep you engaged with others
Muscular/Strength fitness
No matter where you are in your fitness journey, strength training is important because it involves resistance to challenge and build your muscles through mostly weightlifting or bodyweight movements to improve muscle mass and bone strength
Examples
- Chest: bench press, dumbbell press, push-ups
- Shoulders: overhead press, lateral and frontal raises
- Biceps: bicep curls, hammer curls, concentration curls
- Triceps: dips, kickbacks, overhead extensions
- Back: lat pull down, back extensions, one arm rows
- Legs: squats, lunges, deadlifts
- Abs: sit-ups, crunches, leg raises
Benefits
- Bone health
- Avoid injury
- Burn fat
- Confidence booster
- Stay young and healthy
Tips
- Always warm up properly
- Do not ignore pain or overdo
- Add weights slowly
Flexibility/Mobility fitness
Flexibility/mobility involves stretching your muscles to help your body move and bend easier without strain. The goal may not help with strength or endurance but it will give you more freedom of movements and can assist in avoiding discomfort when confined in a space for a long time such as a plane or bus.
Examples
- Yoga
- Pilates
- Staggered hamstring stretch
- Childs pose
- Deep squat stretch
Benefits
- Enables muscles to work more effectively and reduces pain
- Increases blood flow
- Improves mobility
- Improves posture and balance
- Improves ability to do daily activities
Tips
- Relax and breath normally
- Be sure to make the stretch smooth and slow to avoid injury
- Consider getting a foam roller
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