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How to Be Physically Fit

Last Updated: February 19, 2024 Approved

This article was co-authored by Errol Ismail and by wikiHow staff writer, Jennifer Mueller, JD . Errol Ismail is a Personal Trainer and the CEO and Co-Founder of Maestro Training. With nearly 10 years of experience, Errol specializes in helping individuals incorporate exercise into their daily lives by making it convenient and creating a community of support and encouragement. Before starting his own company, he honed his craft at at Equinox, one of the most prestigious gyms in the USA. There are 10 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 11 testimonials and 90% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 213,119 times.

Are you ready to start your fitness journey? Physical fitness refers to your body's ability to work properly and involves a lot more than just exercise . Being physically fit also means living a healthy lifestyle and looking after your mental health—it's all related! Read on to learn more about how to take good care of yourself to live a longer, happier, and healthier life.

Do aerobic exercise.

Aerobic exercise keeps your circulatory and respiratory systems fit.

  • Do this exercise in addition to your regular physical activity. For example, even if you spend several hours gardening, you still want to make time for a 20-minute walk or some other exercise.
  • The best way to maintain this habit is to do something you enjoy doing. If you like playing soccer, join a community league and do drills on the days you don't have a game.
  • Swimming is perhaps the best all-around workout. It's low impact, so it's great if you have painful or stiff joints. [2] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

Strengthen your core.

Core strength helps prevent back pain and balance issues as you age.

  • Tai chi is another option. This Chinese martial art not only strengthens your core but also improves balance and mental focus. Community classes are often available at little to no cost. [4] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

Lift light weights for endurance.

Fit muscles can perform repeated contractions for a longer period.

  • Challenge your muscles by adding weight gradually. If you stay with the same weight, you won't get much benefit out of the exercise after a few weeks.

Build strength with heavy weights.

Target different muscle groups in each session for consistent strength.

  • Your muscles need at least 48 hours to recover after a good workout—schedule your strength training sessions accordingly.
  • You can typically maintain physical fitness with 2 or 3 sessions a week.

how to be physically fit essay

Rest days are of paramount importance. "I firmly believe that sleep and recovery are critical aspects of an effective and holistic training program."

Stretch for flexibility.

Stretches help maintain your full range of motion.

  • Starting a basic yoga practice is a great way to maintain your flexibility. Once you've learned a few poses, you can use them as warmup or cool-down stretches after exercise as well.
  • Breathe freely and deeply through stretches. If you feel any pain or tension, stop. Stretches should never hurt.

Eat nutritional foods.

Proper nutrition keeps you healthy and improves your brain function.

  • Portion control is also important. Some foods you can eat without having to worry about the quantity. But in general, get in the habit of putting healthy portions on your plate and not returning for seconds.
  • Eat fast food and sugary foods and drinks in moderation. These things are fine as an occasional treat but don't help your fitness when they're a regular part of your diet.

Limit consumption of alcohol and drugs.

Alcohol and drugs can endanger your physical and mental health.

  • Limit drinking to one or two drinks once or twice a week. If you have difficulty with this, it might be better for you to stop drinking entirely.
  • If you smoke, make a plan to quit . Quitting smoking improves your physical fitness and lowers your risk of cancer, heart disease, stroke, and lung disease. It can also add years to your life expectancy!

Drink water to stay hydrated.

Plain water is your best bet to keep your body hydrated.

  • The specific amount of water you need to stay hydrated varies depending on your body size and activity level.
  • Your urine is a good indication of your hydration level—if it's a dark yellow or amber color, you need more water.
  • Always drink water before, during, and after a workout to help recover the water your body loses through sweat.
  • Keep a bottle of water with you so you always have some handy. This will make it easier to remember to take small sips of water throughout the day.

Stay active throughout the day.

Try to be active for a total of at least an hour over the course of the day.

  • Take the stairs instead of the elevator
  • Work in the yard, gardening, mowing, or raking leaves
  • Tidy up your home
  • Wash and wax your car by hand
  • Walk somewhere instead of driving

Get 7-9 hours of sleep every night.

A good night's sleep helps restore energy and repair damage.

  • Keep the room where you sleep quiet and dark. Having a light or the TV on makes it harder to go to sleep and fall into a deep sleep.
  • If you're having a hard time going to sleep, get up and do something else for a few minutes until you feel tired. Tossing and turning in bed will only make things worse.
  • Talk to your doctor if you have a recurring problem falling to sleep. They might recommend a sleep aid to help.

Spend time with friends and family.

Strong connections with others help sustain your mental health.

  • If you can exercise or do other physical activities with friends or family members, you can effectively kill two birds with one stone. Their support will also really motivate you!
  • Hobbies are another important part of mental health. Sharing your hobbies with others helps build friendship and camaraderie.

Get regular medical checkups.

See your doctor at least once a year.

  • Seeing your doctor regularly establishes a regular relationship with them. If you're used to seeing them, you'll be more comfortable asking them questions.

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Errol Ismail

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Get Fit at Home

  • Talk to your doctor before starting any new diet or exercise program. They'll help you do it safely. This is especially important if you have any chronic medical conditions. [16] X Trustworthy Source Health.gov Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion Go to source Thanks Helpful 0 Not Helpful 0
  • "Fitness" is an individual quality that varies depending on your age, sex, and heredity—things you can't change or control. [17] X Research source Thanks Helpful 0 Not Helpful 0
  • ↑ https://medical.mit.edu/sites/default/files/Physical_Fitness_101.pdf
  • ↑ https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do
  • ↑ https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe-and-successful-strength-training-program
  • ↑ https://medlineplus.gov/exerciseandphysicalfitness.html
  • ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447?p=1
  • ↑ https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging
  • ↑ https://familydoctor.org/hydration-why-its-so-important/
  • ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/phy_act.htm
  • ↑ https://www.amherst.edu/campuslife/health-safety-wellness/counseling/self_care/sleep-well
  • ↑ https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

About This Article

Errol Ismail

To get fit, try to perform around 150 minutes of aerobic exercise, like jogging, every week. In addition, perform strength training exercises like chest presses at least twice a week to build muscle. To improve your diet, eat at least 5 ounces of protein every day, focusing on lean proteins like fish, beans, and nuts. Make sure you’re consuming at least 2 cups of veggies, 1.5 cups of fruit, and 8 glasses of water daily. For advice from our Dietician reviewer on making healthy life changes, read on! Did this summary help you? Yes No

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Home — Essay Samples — Life — Fitness — Proper Planning of Physical Fitness

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Proper Planning of Physical Fitness

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Published: Sep 19, 2019

Words: 1463 | Pages: 3 | 8 min read

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COMMENTS

  1. 13 Ways to Be Physically Fit

    Try to go to bed at around the same time every night and wake up at around the same time every morning. This helps your body's circadian rhythm adjust so when it's time to go to bed, you'll actually be tired. [13] Keep the room where you sleep quiet and dark.

  2. Proper Planning of Physical Fitness: [Essay Example], 1463

    Proper Planning of Physical Fitness. Upholding one’s physical health and well-being is crucial in many careers as well as throughout life. It is one of the very few things each of us can have complete control over, abiding with any medical condition (s) which may interfere with total fitness I.e. metabolic conditions, cardiovascular health ...