Are You Struggling to Achieve Your Fitness Goals?
This website is developed with an inspiration to create understanding about the importance of health and fitness in our daily life and empower you with essential knowledge, skills and strategies towards achieving your fitness goals.
What Is Fitness?
Fitness refers to our abilities to be able to conduct the usual daily life activities. It implies having the sufficient energy and strength to perform effectively.
Importance Of Physical And Spiritual Fitness
Both physical and spiritual states play very important roles in our lives. Physical fitness ensures the strength of our bones and muscles, reduces the risk of diseases and increases our overall life expectancy. It is essential to live a meaningful life.
Spiritual fitness is crucial for our overall well-being; to lead a happy life and spread the essence of happiness among others.
What Are The Benefits Of Fitness And Wellness?
Without physical and spiritual fitness people aren’t able to perform their daily tasks at home, in school or at workplace. It keeps us strong and energetic, gives self-confidence, and helps to become more creative and intellectual. It enhances our mental strength, reduces boredom, contributes to enjoy life and make us feel happy. Benefits of fitness and wellness are endless.
However, in order to have fitness and wellness in our life, it is essential to be physically active. Regular exercise and physical activities play an important in maintaining our fitness and wellness.
Health Benefits Of Physical Activity
Physical activities have many health benefits. People who are more active tend to be stronger, healthier and live longer. It prevents many diseases and reduces the risk of many adverse health conditions.
Active people have lower blood pressure, lower rates of heart disease and diabetes. It is widely known that people who do moderate-or vigorous-intensity aerobic physical activity regularly have a significantly low risk of cardiovascular disease.
Check out below to see how regular physical activities and exercise can promote a better quality life and overall well-being.
- improves cardio, respiratory and muscular fitness
- lowers high blood pressure
- lowers risks of heart diseases and stroke
- strengthens lungs and improves oxygen intake
- improves joints strength
- improves bone health and prevents osteoporosis
- improves blood lipid profiles
- reduces cholesterol and fat
- reduces risks of type 2 diabetes
- prevents excess weight gain and helps maintain healthy weight
- increases muscular strength and boosts endurance
- improves energy levels
- improves balance, lowers risk injuries/fracture from fall
Spiritual And Emotional Well-being
Regular physical activity or exercise can also significantly improve our quality of life. It boosts your overall health and wellness. Check below to see how it contributes in maintaining your state of mind and emotional well-being.
- improves mood and emotional well-being
- makes us feel relaxed and happy
- reduces stress, anxiety and symptoms of depression
- improves sleep quality
- improves self- image and physical appearance
- boosts self-confidence and improves self-esteem
- Improves memory, concentration and attention
- recreational, enjoyable and fun
- increases social contact
- promotes a positive attitude towards life
At Least 30 Minutes A Day
Health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on a day.
A total amount of 150 minutes a week of moderate intensity (eg. brisk walking) or 75 minutes of vigorous intensity aerobic activity consistently (eg. running, jogging, bicycling, swimming) reduces the risk of many adverse health conditions.
Physical Activity Guidelines
- Doing any exercise or physical activity is better than staying inactive. Start with doing something, and gradually build up to the recommended amount.
- Be active on all days every week.
- Perform about 150 to 300 minutes of moderate or 75 to 150 minutes of vigorous intensity physical activity, or a combination of both in every week, consistently (roughly 30 minutes a day, 5 days a week).
- Do muscle strengthening activities on at least twice a week.
What Happens If You Don’t Exercise?
If you don’t exercise or get involved with physical activities, the excess calories you have gets deposited and results in gaining fat and weight. An excess of 500 calories per day turns into a weight gain of 4 pounds a month. When you gain weight, it becomes harder to exercise as it puts stress on your joints and thus you enter into the vicious circle of weight gain.
On the other hand, if you don’t move or exercise, your muscles and bones will become weak and fragile. It increases the risk of:
- overweight and high blood pressure
- heart disease and diabetes
- weak and fragile bones
- lose muscle strength
- lack of energy and endurance
- reduced sense of well-being and self esteem
- social isolation
How To Start Physical Activities
Resuming physical activity will not only benefit your physical health, but your mental health as well. When you start, you will begin to see a positive change within a few weeks or months of your participation in physical activity. It will improve almost every aspect of your health from the inside out.
However, breaking a long period of inactivity is not easy, particularly if you are overweight or have a medical condition. Starting slow with just a few minutes of walking daily will set you up for moving safely.
In any case, it is always a good idea to consult a physician or exercise professional before starting any vigorous exercise program. It is especially important, if you have health concerns, certain medical condition and/or if you are starting after a long break. You will need to set fitness goals and plan your exercise or physical activities according to your health condition and abilities.
In doing so, you must keep in mind that – duration, intensity, frequency and consistency of any exercise or physical activity are vital in achieving your goals.
Importance of Diet, Nutrition and Healthy Lifestyle
Balanced diet and nutrition is also an important factor in achieving a healthy life. Combined with regular exercise and physical activity, nutritious diet and healthy eating habits play an important role in keeping our overall health.
Physical fitness and healthy lifestyle should be maintained as essential parts of life. Together they can contribute more efficiently in keeping our spiritual or mental health. A person who is fit in all respect – is capable of living a life to its fullest extent.
Strategies To Consistently Move Forward
Despite serious commitments to maintain a healthy lifestyle, many people find it difficult to keep track on how well and efficiently they are progressing towards their goals.
In our everyday busy schedule, many of us give up after some days of initial trial. On the other hand, those with serious commitment struggle to maintain a constant and stable way forward.
You should always set a clear and specific fitness goal that is possible to achieve. Read on to find how fitness can be achieved through setting a proper goal and start seeing the changes you want.
For example walking is great for fitness. Similarly rebounding on a trampoline can also be a very convenient, yet effective exercise which is suitable both for adults and children. The mini trampolines can provide with workout opportunities at the comfort of home, even is extreme weather conditions. It is also very inspiring for a person with heavy weight and for seniors.
Don’t Forget To Monitor
As for monitoring, you can always keep your record in any prescribed format provided by a health professionals available, pick one from the web or create your own format. However, with the evolution of technology, many digital ways and means are also available to measure and monitor your activities in these days.
This is an effort to put together some strategic ways and various actions you may like to consider while you plan to set fitness goals and execute them while establishing some self monitoring tools.
We would be delighted if these simple fitness ideas for healthy living can provide you with required guidance and techniques and you find them useful.
Any idea, comments, or suggestions from you would be appreciated. Would be glad to respond in case you have any query.
Sauhatte ta Bonne Sante’