PHYSICAL FITNESS
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Earlier, physical fitness was commonly defined as the capacity to carry out the day's activities without undue fatigue. At present , physical fitness is considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases and to meet emergency situations.
physical fitness comprises two related concepts: general fitness (a state of health and well-being), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through correct nutrition, exercise, and enough rest. -
Benefits of physical fitness
Physical fitness has a number of proven, positive health effects, especially on heart health , strengthened muscles, increased flexibility, and stronger bones, helps to maintain good body composition.
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Learn about physical activity and exercises
Physical activity is any body movement carried out by the skeletal muscles and requiring energy.
Exercise is planned, structured, repetitive movement of the body intend to improve or maintain physical fitness.
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Classifying of physical activities
Examples
Light Moderate Vigorous Walking slowly Walking briskly Walking briskly uphill Light stretching Cycling on level terrain Cycling on steep uphill Swimming slow Swimming Swimming laps Warm up exercises Low impact aerobics High impact aerobics House works Ironing Scrubbing floor Moving furniture Washing dishes Painting Digging Dusting Washing car Doing construction work -
Exercises
Types of exercises
A well organized fitness training program must include five types of exercises to create a balanced routine.
These are the exercises, which your body mainly depend on the aerobic respiratory system for energy supply.
E.g: Walking, Jogging, and Cycling
Stretching is a form of physical exercise in which a specific skeletal muscle/muscles is deliberately
Stretch in order to keep muscles elasticity or reaffirm.
Strength training (weight exercise) is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles.
Balance exercises can help you to maintain your balance and confidence at any age. Balance exercises can also help to prevent falls and improve your coordination.
Eg- single leg standing
Your muscles in abdomen ,lower back and pelvis known as core muscles. It helps to protect your back and connect
Upper and lower body movements. If you strength these muscles groups you can use the core more effectively .
Eg - abdominal crunches, fitness ball exercises.
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Benefits of physical fitness /exercises
Exercise improve your mood .
Exercise reduces the occurrence of chronic diseases like Diabetes, hypertension,Hyperlipidemias ,Heart diseases, joint diseases and some cancers.
Helps to control weight.
Exercise promote better sleep.
Exercise helps to enjoy.
Exercise helps to improve sexual health.
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FAQS
Exercise is good for all. But people do not exercise due to various reasons. Identify the reason affect you and correct it. start exercise again.
- I don't enough time to exercise
- * Exercises essential for you life ,change your day today activities to do maximal physical activities.
- * When you go to office park you vehicle for away in the parking area and walk to your office.
- * If you travel by bus get down 3 bus stops before your house and walk about 20-30 minutes.
- * Go to shopping by walking
- * During weekends and holidays go for jogging walking or play any fun games.
- I'm tired after exercise
- Start exercise slowly increase intensity slowly. Do more stretching before and after exercises.
- I'm not a sportsmen. I don't know exercises
- If you don't know the exercises ask from your friend, Athletic trainer or meet sport physician Start basic exercises like walking, jogging, Swimming, Cycling or Dancing
- I've tried exercise in the past but failed.
- Think about the reason for failure start new schedule, start slowly, start with easy exercises like walking.
- I don't have money to spend for Gym.
- You don't need to go to Gym for exercise You can go to play ground, beach, road, can use your own land.
- I can't do exercise alone.
- Go to exercise with your partner or with friends.
If you are healthy person you can start exercises any time. But if you are above 40 years you need to meet a doctor for advices. If you are suffering from any medical conditions you need specialized consultation before starting exercises.
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How much physical activity is enough?
Some experts feel that people get most health benefits of an exercise program simply by becoming more active over the course of the day, the amount of activities needed depends on an individuals health status and goals. Other experts feel that the activity goals set by the life style approach is too low. They argue that people should exercise long enough and intensity enough to improve their body's capacity for exercise. That is to improve physical fitness. So more research is needed to clarify this. Regular physical activity regardless of the intensity makes you healthier and can help to protect you from many chronic diseases. Although you get more of the health benefits of exercise simply b being more active, you obtain more benefits when you are physically fit.
