Getting and staying fit improves your health and reduces the risk of many diseases. It also helps you feel more energetic and look healthier.
Experts recommend moderate to vigorous-intensity aerobic physical activity and muscle-strengthening activities on most if not all, days of the week.
Walk to work instead of driving, boogie in your living room to music, pick up the pace when walking the dog, and use everyday chores as exercise.
What is healthy?
Health is a wide-ranging topic and looks different for everyone. However, the majority of clients we see are looking for a holistic approach to their health and fitness.
This generally includes a balance of good nutrition and regular physical activity that promotes overall wellness. It has been well-documented that exercise improves insulin sensitivity and reduces the risk of many pathologies.
Physical activity is any bodily movement that requires energy expenditure. It can range from a brisk walk to playing a sport, and it is important to include moderate to vigorous intensity exercise in your weekly routine. You should also incorporate muscle-strengthening activity on 2 or more days of the week.
Aerobic activity
Aerobic exercise, or cardio, conditions the cardiovascular and muscular systems by requiring the heart to pump oxygen-rich blood. It increases the size of muscles and improves endurance. Regular aerobic activity can also help control blood pressure, lower cholesterol and improve breathing efficiency.
Aerobic activity consists of sustained or near-continuous movement, such as dancing, cycling, fitness walking, jogging, and swimming. It is usually performed at moderate intensity, which means you can carry on a conversation while exercising but are not breathless. Sprinting is not considered an aerobic activity.
Research shows that cardio exercise reduces the risk of certain diseases, including heart disease and high blood sugar. It can also lessen the pain of fibromyalgia and reduce muscle tension. It may even increase the amount of high-density lipoprotein (HDL) cholesterol and decrease low-density lipoprotein (LDL), or “bad,” cholesterol in your blood.
Strength training
Power comes from a combination of strength and speed, which can be improved through regular training. Whether you’re trying to kick up your baseball throwing game or just lift the dog food bag off the floor, strength training can help.
Adding muscle mass to your body can improve balance and reduce the risk of injury, and it can also boost your metabolism, which helps you burn more calories even when at rest. And while some people may think that weight training is a gym-only activity, the fact is that you can get started right away with basic equipment and your body weight.
Before you begin, warm up for about five minutes with a light exercise like walking to get your blood pumping and to prepare your muscles for resistance work. Choose a weight or resistance level that allows you to complete 12 repetitions of an exercise before getting tired, and gradually increase the amount of weight or intensity.
Flexibility training
The flexibility of muscles and joints enables them to move through their normal range of motion (ROM). A person’s ROM may vary depending on genetics, age, weather conditions, exercise, nutrition, and other factors.
The ability to stretch a muscle or group of muscles improves mobility, decreases pain and stiffness, increases blood flow to the muscles and joints, and decreases injury risk. Flexibility training is best performed after cardiovascular endurance and strength exercises to warm up the muscles.
When muscles are tight they restrict the ROM of other muscles. This limits performance and causes muscles to pull on each other inappropriately resulting in injuries. This is why regular stretching is important for healthy people of all ages. It also helps you perform daily activities such as reaching, bending, and stooping without pain.
Nutrition
Nutrition is the process of providing your body with food that gives it the energy and nutrients that it needs to function properly. This includes a balanced diet that includes carbohydrates, proteins, fats, vitamins, and minerals. Nutrition is especially important when exercising, as it provides the fuel your body needs to perform optimally and recover after a workout.
Nutrition is also beneficial for overall health and fitness as it helps to maintain a healthy weight, aids in muscle recovery, and reduces the risk of injury. Remember, always seek professional medical advice before making changes to your diet or exercise routines. It’s always better to be safe than sorry!
