When people say fitness, what does that mean? Well, the definition can be summed up by saying that fitness is physical and mental well-being that results from regular exercise, proper nutrition, and healthy lifestyle habits. To achieve fitness, there are a few critical elements that you need to consider and incorporate into your daily routine. Let’s break the 3 main components down a bit…

1. Exercise is essential for building strength, endurance, and flexibility. You should aim to engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities at least two days per week. This can include activities such as running, cycling, swimming, weightlifting, yoga, or Pilates. It can also include walks with your family, and pets if you’re just starting out and looking for a way to increase your overall daily activity levels. Exercise is key, because not only does it help you to burn calories and maintain a healthy weight but it also has other numerous benefits for your physical and mental health.

2. Proper nutrition is critical for supporting your fitness goals. You should aim to consume a balanced diet that is rich in whole foods such as fruits, vegetables, lean proteins, and whole grains. You should also try to limit your intake of processed foods, sugary drinks, and saturated fats. A healthy diet can help to fuel your workouts, promote muscle growth and recovery, and boost your energy levels. It can also help keep your brain strong and healthy by providing it the essential vitamins and minerals it needs to function at high levels.

3. Rest and recovery is essential for maintaining optimal fitness. Your body needs time to recover from the stresses of exercise and build new muscle tissue. You should aim to get at least 7-8 hours of quality sleep each night and incorporate rest days into your workout routine. It’s also important to begin exercising slowly and build your way up. Doing this can help prevent injury and burnout.

In terms of how long it takes to achieve fitness, this can vary depending on your starting point, what is sustainable for your life and your personal fitness goals. However, with consistent effort and dedication, you can start to see improvements in your fitness within just a few weeks. It’s important to remember that fitness is a journey, and it takes time and effort to achieve your goals.

In terms of the energy required, it’s true that exercise can be challenging, especially if you’re new to it. However, it’s important to start at a level that is comfortable for you and gradually increase the intensity and duration of your workouts over time. You may find that exercise actually boosts your energy levels and makes you feel more alert and focused throughout the day.

As for the best time of day to do fitness, this can vary depending on your schedule and preferences. Some people prefer to exercise first thing in the morning to start their day off on the right foot, while others prefer to work out in the afternoon or evening to relieve stress after a long day. The key is to find a time that works for you and stick to it consistently.

At the end of the day,  incorporating fitness into your daily routine can have numerous benefits for your physical and mental health. It can help you to feel more energized so you can spend more quality time with your loved ones. It can  improve your mood. It can  reduce your risk of chronic diseases so that you avoid large medical bills and stay healthy as you age. And it can even improve your quality of sleep. The sooner you start your fitness journey then sooner you will see the positive changes it can bring to your life!

I get asked all the time “Other than weight loss, what are the benefits of fitness?” so, let’s talk in depth about some of those benefits.

Fitness has numerous benefits for both physical and mental health. One of the primary benefits of fitness is increased physical strength. Exercise helps to build muscle mass and bone density, which can improve overall physical strength and reduce the risk of injury. Strength training exercises, such as weightlifting, can also help to increase muscle endurance, allowing you to perform daily activities with greater ease. Many people are under the assumption that lifting weights is only for young men who want to bulk up. This simply isn’t the case. In an article released by the Mayo Clinic in April 29th, 2023 they stated “Lean muscle mass naturally diminishes with age. Your body fat percentage will increase over time if you don’t do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.” Regular exercise can also help to improve your balance and coordination, which can reduce the risk of falls and other accidents.

Of course, the most talked about benefit of fitness is weight loss potential. Exercise is a powerful tool for burning calories and achieving a healthy body weight. Regular exercise can increase your metabolism, allowing your body to burn more calories throughout the day. Therefore, leading to fewer inches on your waist line.  In addition, strength training exercises can help to increase muscle mass, which can further increase your metabolism and improve your body’s ability to burn fat. When combined with a healthy diet, regular exercise can be an effective way to achieve and maintain a healthy weight.

Fitness also has numerous benefits for mental wellbeing. In an article from The Lancet Psychiatry they stated “In a large US sample, physical exercise was significantly and meaningfully associated with self-reported mental health burden in the past month.” Exercise has been shown to reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function. Regular exercise can also improve sleep quality, which is essential for maintaining good mental health. And if that weren’t enough, exercise can also increase self-esteem and self-confidence, providing a sense of accomplishment and gratification.

To put it plainly, fitness provides numerous benefits for both physical and mental health. From increased physical strength to weight loss potential, improved mental wellbeing, and psychological gratification, regular exercise can enhance your quality of life and help you to achieve your goals. So whether you’re looking to build muscle, lose weight, reduce stress, or simply feel better and live longer, incorporating fitness into your daily routine can change your life for the better in many ways. 

Now, to look at the opposite side. How does not living a healthy and fit lifestyle really affect you long term? 

The importance of regular exercise for maintaining good health cannot be overstated. Without exercise, there is an increased risk of developing a range of serious illnesses and health conditions. Here are some examples of serious illnesses that can occur if you leave out fitness in your life:

Heart Disease: Regular exercise can help to reduce the risk of heart disease by improving cardiovascular health. Without exercise, the risk of developing heart disease increases, as well as the risk of developing related conditions such as high blood pressure, high cholesterol, and stroke.

Diabetes: Exercise is an essential tool for preventing and managing diabetes. Physical activity can help to improve insulin sensitivity, allowing the body to use glucose more effectively. Without exercise, there is an increased risk of developing type 2 diabetes, which can lead to a range of serious complications such as nerve damage, kidney disease, and vision loss.

Obesity: Lack of exercise is a significant risk factor for obesity. Without regular physical activity, it is much more challenging to maintain a healthy body weight. Obesity increases the risk of developing a range of health problems, including heart disease, stroke, diabetes, and certain types of cancer.

Depression and Anxiety: Exercise has been shown to have a positive impact on mental health, reducing symptoms of depression and anxiety. Without regular exercise, the risk of developing these mental health conditions increases.

Osteoporosis: Exercise is crucial for maintaining healthy bones and reducing the risk of osteoporosis. Without regular physical activity, bone density can decrease, increasing the risk of fractures and other bone-related injuries.

Poor Posture: Lack of core strength can lead to poor outcomes on posture, which affects the spine. This can lead to headaches, slouched shoulders, and many other muscular compensations that are uncomfortable, and let’s face it, unattractive. 

So, given all the pros and cons we’ve discussed in this post. It’s safe to say that regular exercise is essential for maintaining good health and reducing the risk of serious illnesses and health conditions. Without exercise, there is an increased risk of developing a range of health problems, including heart disease, diabetes, obesity, depression, anxiety, and osteoporosis. Incorporating physical activity into your daily routine can help to reduce these risks and improve your overall health and wellbeing.

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