Fitness refers to the ability to complete physical tasks at an advanced level. Achieving physical fitness can help protect against many chronic illnesses, including cardiovascular disease, type-2 diabetes and cancer.
Fitness encompasses three primary elements, cardiorespiratory fitness (measured by your VO2 max or “lung capacity”), muscle strengthening anaerobic fitness and flexibility (which is improved through regular stretching). Cardiorespiratory fitness measures how efficiently oxygen feeds all tissues of the body; muscular strengthening or anaerobic fitness measures muscle size and endurance when using loads without stopping to rest for more than 20 seconds at once such as lifting bodyweight or performing squats without rest. Flexibility refers to how far your muscles stretch during exercises – something which VO2 max measures.)
Exercise an integral part of their day and gradually increasing their physical activity level throughout their week, with adults being encouraged to complete at least 150 minutes of physical activity that raises their breathing rate per week, including cardiovascular and strength training exercises.
If you haven’t been active for some time, starting slowly is key to successful fitness. Establish attainable goals and work toward them gradually – starting by walking for 15-30 minutes after work before gradually working up to 60. Aim to do this three to five days each week until this becomes part of your routine.
Enhance the experience of exercise by pairing it with something you enjoy – for instance, listening to music or podcasts while you exercise can make exercise more engaging. Another way to stay on track with your fitness journey is recording progress either in a journal or app; this increases commitment and makes you accountable.
Establish a consistent routine by working out at the same time each day, then expand on that by exploring different activities or adding in more complex ones as you become proficient.
