Baskadia

Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain condition within the body.

Health has been defined by the World Health Organization as a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.it includes aging well, longevity, quality of life, freedom from pain,etc.

According to the Physical Activity Guidelines for Americans set forth by the U.S.Department of Health and Human services (HHS),there are five components of physical fitness:

Cardiorespiratory fitness

Musculoskeletal fitness

Flexibility

Balance

Speed.

Many people strive to be fit.Fitness,after all,is synonymous with Health.Having a high level of overall fitness is linked with a lower risk of chronic disease,as well as a better ability to manage health issues that do come up.Better fitness also promotes more functionality and mobility throughout one's life span.

EXERCISE FOR A HEALTHY HEART

Your heart is a muscle,and it gets stronger and healthier if you lead an active life.It's never to late to start exercising,and you don't have to be an athlete.Even taking a brisk walk for 30 minutes a day can make a big difference.Once you get going,you'll find it pays off.people who don't exercise are almost twice as likely to get heart diseases.

Regular exercise can help you

-Burn calories

- Lower your blood pressure

- Reduce LDL ‘bad cholesterol '

- Boost your HDL ‘good cholesterol '

HOW TO START EXERCISING

First,think about what you'd like to do and how fit you are.

What sounds like fun?would you rather work out on your own,with a trainer,or in a class?Do you want to exercise at home or at gym?You can set a goal and build up to it.

For example,if you want to run,you might start by walking and then add bursts of jogging into your walks.Gradually start running for longer than you walk.Don't forget to check in with your doctor.They'll make sure you're ready for whatever activity you have in mind and let you about any limits on what you can do.

HOW MUCH YOU SHOULD EXERCISE AND HOW OFTEN

Aim for least 150 minutes a week of moderate-intensity activity (such as brisk walking). That amounts to about 30 minutes a day at least 5 days a week.if you're just getting started,you can slowly build up to that.

FUEL YOUR BODY

For a healthy,trimmer body,get the right fuel - good nutrition.

GOOD SOURCES OF PROTEIN

Protein can help you shed those unwanted pounds-and keep your belly full.But it's important to eat the right amount and the right kind of protein to get it's health benefits.

SEAFOOD:Is an excellent source of protein because it's usually low in fat.Fish such as salmon is a little higher in fat,but it is the heart -healthy kind.it has omega-3 fatty acids.

Milk,Cheese,and Yogurt:not only are diary foods like milk,cheese and yogurt excellent sources of protein,but they also contain valuable calcium,and many are fortified with Vitamin D.

STAYING HYDRATED DURING EXERCISE

The institute of medicine recommends that men get about 125 ounces of water daily and that women get 91 ounces ,but that includes water from all foods and beverages.most people get enough hydration unless they're exposed to heat stress or they're very active for a long time.

BENEFITS OF EXERCISE ON MENTAL HEALTH

One major study found that sedentary people are 44% more likely to be depressed.Another found that those with mild to moderate depression could get similar results to those obtained through antidepressants just by exercising for 90 minutes each week.The key appears to be the release of brain chemicals such as serotonin and dopamine,which help lift mood and combat stress.

Many people think of exercise as an integral part of weight loss and although diet is also extremely important, they're not wrong.But what exercise burns the most is calories.There's no Holy Grail when it comes to a single best weight-loss exercise.The best exercise to lose weight is the one you'll do consistently.whatever gets your heat rate up and gets your body moving while having fun and staying motivated is the exercise that will help you shed pounds.

WHAT IF MY EXERCISE ABILITY IS LIMITED?

Everyone can and should do some form of exercise,even if they face severe limitations.Experts have designed specific exercises that are low-impact,safe and able to some even from a sitting position.