"Fitness" is a broad term that means something different to each person, but it refers to your own optimal health and overall well-being. Being fit not only means physical health, but emotional and mental health, too. It defines every aspect of your health. Smart eating and active living are fundamental to fitness and can lead to:
Energy to do what's important to you and to be more productive.
Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of everyday life and to deal with stress.
Reduced risk for many health problems, such as heart disease, cancer, diabetes and osteoporosis.
The chance to look and feel your best.
Physical strength and endurance to accomplish physical challenges.
A better chance for a higher quality of life and perhaps a longer life, too.
Engaging in a daily fitness regimen is in everyone's best interest, regardless of your age. From children and youth to adults and seniors, staying fit with a routine to stay fit is one key way to maintain a healthy body and a healthy mind. Starting a fitness program may be one of the best things you can do for your health.
Physical activity can lower the risk of long-lasting disease and improve balance and coordination, according to the Mayo Clinic. It can help with weight loss, sleep and self-esteem. (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269#)
When it comes to exercise, the actual starting part often isn’t the problem – it’s finding a fitness regime that you enjoy and make part of your lifestyle. US guidelines state that everyone should be doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week, as well as muscle-strengthening workouts twice a week. But only 23 percent of Americans are reaching this target, according to a report by the Centers for Disease Control and Prevention's National Center for Health Statistics (NCHS).
Everyone also knows that exercise is important for overall health and wellbeing, but how do you keep moving when motivation slips, the weather’s bad or life gets in the way? Investing in one of the best exercise bikes, a home rower or treadmill is a good place to start to get fit. (https://www.livescience.com/how-to-get-fit).
For a good fitness regimen, it's important to understand some key elements of getting fit for both youth and adults according to the American Academy of Pediatrics. (https://www.healthychildren.org/English/healthy-living/fitness/Pages/How-to-Get-Fit.aspx). Keep the following tips in mind:
Stay positive and have fun. A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it's more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.
Take it one step at a time. Small changes can add up to better fitness. For example use the stairs instead of taking the elevator or escalator. Don't overexert on the first day. Work your way up to your goal over a reasonable period of time in order to prevent injuries or strained muscles.
Get your heart pumping. Whatever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. It also burns off body fat. Examples of aerobic activities are basketball, running, or swimming.
Don't forget to warm up with some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.
Your goal should be to do some type of exercise every day. It is best to do some kind of aerobic activity without stopping for at least 20 to 30 minutes each time. Do the activity as often as possible, but don't exercise to the point of pain.
In addition to exercise, making just a few other changes in your life can help keep you healthy, such as:
Watch less TV or spend less time playing computer or video games. (Use this time to exercise instead!) Or exercise while watching TV (for example, sit on the floor and do sit-ups and stretches; use hand weights; or use a stationary bike, treadmill, or stair climber).
Eat 3 healthy meals a day, including at least 4 servings of fruits, 5 servings of vegetables, and 4 servings of dairy products.
Make sure you drink plenty of fluids before, during, and after any exercise (water is best but flavored sports drinks can be used if they do not contain a lot of sugar). This will help replace what you lose when you sweat.
Stop drinking or drink fewer regular soft drinks.
Eat less junk food and fast food. (They're often full of fat, cholesterol, salt, and sugar.)
Get 9 to 10 hours of sleep every night.
Don't smoke cigarettes, drink alcohol, or do drugs.
In the short term, being active can help your day-to-day functioning, from better mood to sharper focus to better sleep, according to Everyday Health. Simply put: Your body is meant to move, and it tends to function better when you’re more fit. (https://www.everydayhealth.com/fitness/guide/). That said, it’s also important to know that there are many different ways to be fit (think of a ballet dancer versus a bodybuilder or a sprinter versus a gymnast).
But what about senior adults? Exercise and nutrition are essential parts of a healthy lifestyle throughout one’s life, and as you age, your requirements are ever changing. A growing body of research illustrates how regular exercise is especially important for seniors, and how more seniors are opting for an active lifestyle instead of a sedentary one.
According to Senior Lifestyle, your biology changes as you get older, causing seniors to have different reasons for staying in shape than younger generations. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Both researchers and physicians say seniors should remain as active as possible, without overexerting themselves. In older adults, exercise helps you live a longer, healthier, and more joyous life. (https://www.seniorlifestyle.com/resources/blog/7-best-exercises-for-seniors-and-a-few-to-avoid/).
Not only does fitness activity help you from a physical perspective, but it also has mental and social benefits. How does exercise help your mental health? Exercise causes your brain to release 'feel good' chemicals like endorphins and serotonin that help improve your mood. Typically, because you are exerting yourself in an exercise program or routine, your body helps your brain function better and provide you a certain improved level of mental clarity and the ability to delay cognitive decline.
Additionally, as you choose to exercise in group fitness sessions in a class or with a group or at a gym with others around you, you can use social interaction to your advantage. Exercise can help you mentally and socially in many ways, including:
Mood - Exercise releases endorphins and serotonin, which are chemicals in the brain that can improve mood. It can also help people with depression feel more positive and accomplished.
Anxiety and depression - Exercise can reduce the risk of anxiety and depression. It can also help ease symptoms by distracting people from negative thoughts and worries.
Sleep - Regular exercise can help people sleep better, which can help manage your mood and how you interact with others.
Stress - Exercise can help people manage stress and lower blood pressure. It can also help reduce anger levels and prevent people from getting angry in the first place.
Cognitive function - Exercise can improve brain health and cognitive function, including attention, focus, memory, language fluency, and decision-making. It can also help people with ADHD regulate dopamine levels and improve executive functions.
Sense of control - Exercise can improve people's sense of control, coping ability, and self-esteem. It can also give people a sense of purpose and achievement by providing goals to work towards.
Engaging in a fitness regimen can help you delay the inevitable. Everyone ages, and as a result, if you don't have an exercise program that you follow on a regular basis, both your body and your mind are going to suffer. Do yourself a huge favor and devote some time every week to improving your lifestyle by getting or staying physically fit. If you need help finding certain products to help you with developing your own unique, personal fitness program, visit this website for affordable options: https://www.careingdentalgroup.com/fitness.
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