Definition of fitness means different for different people. But in reality, fitness refers to the state of being physically and mentally fit. It helps you to carry out your daily tasks with vigor, alertness having an ample amount of energy, and no fatigue. It doesn’t mean that you should be able to run fast and lift weights. If we keep it simple, Fitness is the ability of a person to perform daily activities with optimal performance or without any signs of fatigue. Fitness is about being healthy from both a mental and physical perspective. Being fit not only improves your health and physique but also makes your mind work at its best. Having a fit body helps you to stay energized with a positive look throughout the day.
In today’s world, everything is digital, technologies reduced the human efforts up to a large extent. Moreover People are buying clothes, order food, pay bills, etc just by sitting on their couch. All these things made our lifestyle inactive. But the thing is whether you’re a teen, adult, or a middle-aged person, physical activeness and exercise play an important role in everyone’s life. Doing exercise daily can enhance your quality of life and boost overall health.
What is Physical Fitness?
Physical fitness refers to the state of the body system to perform together efficiently and actively. It allows you to perform your daily activities better and makes you healthy. In order to maintain your physical health, it’s important to take proper nutrition, do physical exercise and take sufficient rest. A physically fit person can do any type of physical activity without having any problem.
Benefits of Physical Fitness
Check out some of the benefits that how being physically fit helps you to look and live better.
Keep your Mood Set
Doing fitness exercises daily helps you relieve depression, anxiety, stress and make you feel good throughout the day. People who do fitness activities daily have more life span than inactive or obese people.
Makes you Physically Stronger
With an inactive and sedentary lifestyle, your body loses its strength, endurance, and ability to function. You can say that exercising the body is like applying oil to a piece of high-tech machinery that prevents it from getting rusted. Being fit boosts your muscle strength and helps you to perform physical activities with ease.
Keeps you Away From doctor
The more you stay fit, the less you will need doctor. Sitting jobs and a lazy lifestyle can increase the risk of heart diseases, high blood pressure, high cholesterol, diabetes, etc. Having a fit body can keep you away from all these diseases while improving your blood circulation and maintaining your body mass index.
Components of Physical Fitness
To make yourself physically fit in all aspects, you have to work out all the components of physical fitness which include:
1. Aerobic fitness:
Aerobic fitness or cardiorespiratory endurance is the ability of your heart and lungs to consume oxygen and transfer it throughout your muscles and different body Parts during physical movement. Having good cardio respiratory endurance helps your muscles to require ample oxygen supply and other nutrients to perform intense exercises without getting tired. Your cardio endurance can directly affect your physical performance. If the muscles don’t get enough nutrients, waste begins to accumulate in your body which results in Fatigue.
Aerobic fitness is good for people who struggling with weight loss because performing intense aerobic exercises for a long time can boost up your calorie burn rate. Moreover, it can assist you in lowering blood pressure, control blood sugar and decrease the risk of getting heart problems, etc.
To increase your cardiovascular endurance, you don’t need a lot of equipment. To maintain or improve your blood circulation, you should do these exercises 15-20 minutes every day. Here are the exercises:
- Jumping Jacks
- Mountain Climbers
- Side to Side hops
2. Muscle Strength:
Muscle strength defines the ability of the person to lift and move heavy equipment by exerting a specific amount of force on them. Normally, a person can increase his/her strength by working out on their muscles consistently. Other common ways to develop muscle fitness are to do bodyweight training, weight lifting exercises, and resistance exercises. To improve muscle strength, you should do exercise-related multi joints and muscle groups and take enough protein.
3. Muscle Endurance:
Muscle endurance is the ability of the muscles to perform without getting tired. Both muscle endurance and strength are important. Muscle Endurance is typically measured by the maximum no. of repetitions of an exercise you can perform without getting tired. It is different from muscle strength as strength training helps to build bigger muscles while endurance training improves the endurance level and ensures the muscles get the proper amount of oxygenated blood to keep it functioning.
In order to improve muscle endurance, you have to train yourself with a light weight and activities like swimming, walking, cycling. If it comes to weight, do at least 20-30 reps or longer sets.
Flexibility which is also known as mobility is a highly neglected component by many people. But without mobility, joints and muscles would grow stiff and their motion also gets limited. Maintaining better flexibility keeps you more active and injury-free. Flexibility training helps to move your entire body without getting any kind of pain. To improve flexibility, yoga, pilates, and stretching programs are best.
5. Body Composition:
Body composition refers to the total amount of fat and other tissues like muscles, skin, and bone of the body. Men who have at least or lower than 17 percent and women who have 24 percent of body composition fat are qualified as fit.
What is Mental Fitness?
Mental fitness is as important as physical. Mental fitness refers to the ability to think wisely and make decisions efficiently. Maintaining mental health improves the process of thinking, behaving, and feeling. It also helps you to protect from emotional injury. Both mental and physical fitness maintain your overall health.
Benefits of Mental Fitness
Improves the Ability to Respond
It improves the ability to control our thoughts that can make you to respond in a more rational and less emotive way. It helps you to make good decisions which can later help you further your career, create better results and achieve life satisfaction.
Increase Confidence Level
When you are mentally fit, there is more self-esteem and self-efficacy in yourself that increases the belief in your abilities. Not only self-esteem but self-compassion and empathy also increase as a result of practicing mindfulness. Hence, increasing confidence level increases the focus on your strengths.
Mental fitness relieves stress, boosts your overall mood, and helps you to sleep better.
Improve Cognitive Function
It helps to improve cognitive function like processing speed, focus, memory, concentration level, etc. Due to better memory, your time management and communication skills also improve personally and professionally.
Some Tips to Improve Mental Fitness
- Drink More Water
- Eat Variety of Multi-Colored Fruits And Vegetables
- Meditate Daily
- Practice noticing your daily thoughts.
- Talk with your inner self.
Fitness doesn’t mean that you should’ve have muscles and a broad chest. In reality, it means to stay physically and mentally healthy as a fit body makes you do the activities you want to do and live the lifestyle you want to live. So, whether you’re a teen, adult, or a middle-aged person, physical and mental activeness is important because it enhances your quality of life and boosts up your overall health.