how to be physically fit essay

How to Be Physically Fit

Introduction, body composition, muscular strength, aerobic fitness, flexibility.

There are two types of fitness. The performance-related fitness and the health-related fitness. Performance-related involves athletic performance; it measures coordination and response time to a particular exercise. Health-related is linked to items that are designed to reduce the advent of diseases such as high blood pressure and diabetes. This paper will look at the components of a person’s body that are used to ascertain fitness. This includes flexibility and muscular strength among others.

This is the body’s amount of cholesterol and fat especially around the waist and the stomach. When there is too much concentration of fat a person is said to be unhealthy. Body composition can be calculated using the body mass index and waistline circumference. When it is rated as normal, the body composition of a person is okay and is in line with others of his/her age. Body composition improvement is a matter of eating healthy as might be recommended by your nutritionist or any other health specialist (Donatelle, 2009).

This is a body fitness measure that ascertains the level of endurance that your body has. This is directly proportional to the muscular strength of your body. The number of sit-ups and push-ups that a body can be able to perform in a minute is a perfect example. If your body can endure more sit-ups and pushups then you are considered to have more muscular strength and hence more physically fit. To effectively improve your muscular strength, weight lifting is the best way to go. This will be coupled with training that will enable your body to endure and grow muscle strength such as slow and controlled exercise that requires holding of breath (Donatelle, 2009).

This is concerned with the level of heartbeat rate. It can be calculated by taking the level of heartbeat rate after a certain distance of a walk like a mile or a kilometer. The results are measured from a standard of people who are close to your age. This standard is a data bank called normative data and if one falls in that category from which his/her age group falls then they are considered fit. To improve aerobic fitness it is advisable to run on the treadmill a number of times a day or to exercise on a bike or to skip on a rope. This greatly improves cardiovascular strength and hence fitness.

This is basically how much your body can stretch. The arms, legs and the whole body generally. A physically fit person can stretch a longer distance (Donatelle, 2009). This test is carried out as a person sits down on a chair and stretches for as long as his or her body can, or stretches the legs wide enough to the largest angle possible. To improve the flexibility of the body it is important to do stretching exercises such as sideways stretching, forward bending, hamstring stretch and calf stretching. As you do that it is paramount to know your limits and follow the basics such as not dehydrating or overloading your body (Donatelle, 2009).

The results in all the tests are compiled and the level of general fitness is calculated. A person is expected to fair well in the entire criterion mentioned above. A good percentage is however not always the case and one can perform poorly in some and very well in others. However, this is supposed to be a motivation to work on the good performers so as to maintain the standard and to work hard on the poor performer to improve the rating (Donatelle, 2009).

Heart and performance-related fitness are the two pillars from which a person is considered fit. These simple tests are used to estimate a person’s fitness and to act as a motivating factor towards improving general fitness. Being physically fit reduces diseases and can be a personal esteem booster, hence advisable according to Donatelle (2009).

Donatelle, R. (2009). The Presidents Challenge, Adult Fitness Test.

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Importance of Physical Fitness Essay

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People all over the world are becoming fitness conscious as they have realized that it is the most important and have shifted their priorities from everything else to keep them fit and fine as healthy with wealth. Regular exercise has several benefits it helps the body to get into the desired shape and develops resistance power from gaining additional and excessive weight. It helps a person safe from diseases such as obesity, blood pressure, heart diseases, and high cholesterol. Furthermore, an activity also helps in reducing depression and insomnia by enhancing sleeping routines. Also, such activity is known to produce positive vibes inside a person which in turn increases the person’s confidence. (Hardcastle, 2006)

Fitness training fine-tunes the muscles using and burning calories in the body which also increases the metabolic rate in the body. While an inactive person will have his or her body losing its muscles decreasing the metabolism of the body, resulting in concentration of calories and formation of fat and the person gains weight. Exercises like walking, jogging, running, swimming, doing push-ups and pull-ups, running up a flight of stairs, doing crunches, cycling, etc. not only helps a person maintain an outer strong and toned look but it also help the organs like heart, lungs, liver and other to function properly while giving mental peace. (Hasselfors, Hans, n.d.)

For the community, there can be several initiatives taken to help people exercise regularly and maintain a healthy diet. Being a nutritionist advisor, I can guide people on what types of food are healthy and which types of foods should be avoided. As a social welfare worker, I can organize marathons for social causes where people can participate in the form of marathon exercises and also serve a more worldly cause. By adopting an educationist’s role, I can educate the positive aspects of personal fitness and make people aware of the negatives of not exercising. Also, I can start dancing lessons for young boys and girls where from an early stage not only children learn to dance but also learn to exercise. Furthermore, I can become a sport’s proponent where teaching people to play sports will also help them increase their activity and become fit. (Personal Health Zone, 2009)

The most common type of exercise is walking or running. From a casual stroll to a paced walk every day works the muscles relentlessly. Yet another popular exercise common amongst the younger people is playing sports since most sports involve running and stretching out the body muscles. Aerobics or even dancing is a type of exercise that is fun yet physically strengthening. Although swimming might fall under the banner of sports, most people swim to relax in the water and have a good time, and can exercise their body at the same time. For the more body-conscious people, bodybuilding is a set of exercises that strengthens the muscles by picking weights and putting regular pressure. Carrying excessive loads from to and fro also is a form of exercise. Furthermore, in a computer-related work environment, where repetitive strain injury (RSI) is quite common, people should take regular breaks and stretch out their muscles. People recommend the use of machines available in gymnasiums to flex their muscles. Yet another method of exercising is cycling either on a bicycle or a gymnasium machine. (ADAM, 2004)

Active people tend to outlive those who are inactive. In case of being physically inactive for a long time and then taking drastic measures to lose weight to achieve a good result is not an efficient way, as it will not have a lifelong effect on the body. It is rather recommended to consult the physician and go slowly and step-wise. Alongside maintaining a healthy lifestyle by eating healthy food, avoiding junk and fast food, and exercising regularly mainly in the early morning and late evening as these are the effective times for exercising.

ADAM (2004). Exercise . Web.

Hardcastle, J. (2006). The Importance of Physical Fitness .

Hasselfors, H. (N.D) Fitness Training. Web.

Personal Health Zone (2009). Health and Fitness . Web.

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How to Be Physically Fit

Last Updated: June 28, 2024 Fact Checked

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. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 220,621 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.

• 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.

• 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.

• 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.

• 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.
• You can start by adding weights to bodyweight exercises that you already know how to do, such as squats and lunges.
• Reader Poll: We asked 119 wikiHow readers and 63% of them agreed that the best exercise for defining your muscles is doing squats with added weight . [Take Poll]

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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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.

• 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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• 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.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
• ↑ 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

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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Essay on Importance of Physical Exercise

Students are often asked to write an essay on Importance of Physical Exercise in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

100 Words Essay on Importance of Physical Exercise

Introduction.

Physical exercise is crucial for maintaining our health and wellbeing. It helps us stay fit, active, and energetic, improving our quality of life.

Health Benefits

Exercise strengthens our heart, lungs, and muscles. It also boosts our immune system, helping us fight off illnesses.

Mental Benefits

In conclusion, physical exercise is vital for our health. So, let’s make it a part of our daily routine to lead a healthy and happy life.

250 Words Essay on Importance of Physical Exercise

The imperative of physical exercise.

Physical exercise, often overlooked in the hustle of modern life, is a critical component of overall health and well-being. It serves as a cornerstone for not only physical fitness but also mental and emotional health.

Physical Benefits

Physical exercise strengthens the body, enhances endurance, and boosts immunity. Regular workouts help maintain a healthy weight, reducing the risk of obesity-related diseases like diabetes and heart conditions. Exercise also improves bone density and muscle strength, fostering longevity and independence.

Mental and Emotional Advantages

Beyond the physical, exercise plays a pivotal role in mental health. It stimulates the production of endorphins, the body’s natural mood elevators, helping to combat stress, anxiety, and depression. Moreover, regular physical activity can enhance cognitive function, potentially delaying the onset of neurodegenerative disorders.

Exercise and Academic Performance

In conclusion, the importance of physical exercise extends beyond the realm of physical fitness. It plays an integral role in mental health, emotional well-being, and academic success. As college students navigate the pressures of academia and the transition into adulthood, incorporating regular exercise into their routines can serve as a powerful tool for maintaining holistic health.

500 Words Essay on Importance of Physical Exercise

Physical exercise, an essential aspect of a healthy lifestyle, is often overlooked in the hustle and bustle of modern life. However, its importance cannot be overstated, especially in the context of a rapidly evolving society that is increasingly sedentary.

The Physical Benefits of Exercise

Exercise also promotes bone health, reducing the risk of osteoporosis and fractures in later life. Furthermore, it aids in maintaining flexibility and coordination, which can prevent injuries and enhance overall physical performance.

Exercise and Mental Health

The benefits of physical exercise extend beyond the physical realm and into the sphere of mental health. Exercise stimulates the production of endorphins, the body’s natural mood elevators, which can help to alleviate symptoms of depression and anxiety.

Moreover, physical activity promotes better sleep, a crucial factor in cognitive function and mood regulation. It also enhances self-esteem and body image, contributing to overall mental well-being.

For college students, the benefits of physical exercise are particularly pertinent. Studies have demonstrated a correlation between regular physical activity and improved academic performance. Exercise has been found to enhance cognitive function, including memory, attention, and creativity, all of which are crucial for academic success.

Moreover, regular exercise can help to manage stress, a common challenge faced by many college students. By providing a constructive outlet for stress, exercise can promote better mental health and contribute to a more balanced, productive academic experience.

The benefits of exercise are not restricted to the domain of athletes or fitness enthusiasts but are accessible to all who choose to engage in this vital practice. As college students, and future leaders, it is incumbent upon us to prioritize our health and well-being, and physical exercise is a key component of this endeavor.

In the face of an increasingly sedentary society, we must recognize and promote the importance of physical exercise, not only for our personal health but for the health of our society as a whole.

Apart from these, you can look at all the essays by clicking here .

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Essay on Fitness: Samples for Students in 100, 250, and 350 Words in English

• Updated on  
• Jan 22, 2024

Fitness is a crucial part of our lives, and incorporating the same in our lifestyle is now more essential than ever. Maintaining proper fitness can help an individual attain a general state of well-being and hence remain healthy. This will allow us to perform everyday functions without feeling fatigued or tired.  It not only refers to weightlifting and exercising but also, to a balanced and disciplined diet. All this will lead to a healthy body and even a healthy mind resides in a healthy body. Seeing the importance of fitness, we have included information on the same topic in our below-mentioned samples of essay on fitness. Let’s go ahead and look at the same.

Table of Contents

• 1 Essay on Fitness in 100 Words
• 2 Essay on Fitness in 250 Words
• 3 Essay on Fitness in 350 words

Also Read:- Essay on Athletics in 100, 200, 300 Words for Students

Essay on Fitness in 100 Words

Fitness is an extremely important aspect of our lives. It is essential to include fitness in our lifestyle and show discipline in the same because a healthy mind resides in a healthy body. Being fit can make an individual attain an extended life and live the same to the fullest. Also, being fit decreases the chance of diseases and hence improves overall health as well. 

Fitness is a state of mind as well. It doesn’t always mean heavy weight exercising but also maintaining a healthy and balanced diet. Diet is an important aspect of fitness and exercising and diet go hand in hand and both improve our fitness. Hence, fitness should be the priority of every individual for without it, we will be neglecting so much. 

Also Read:- Essay on Waste Management

Essay on Fitness in 250 Words

In our everyday life, fitness plays a very important role. It should be every individual’s top priority as it allows us to lead a very happy as well as peaceful life. It is true what our elders say, ‘Health is true wealth’.

If an individual is unfit, it will become difficult for him/her to enjoy even the basic aspects of life such as playing sports, eating, etc. So, it becomes important that we remain fit and healthy. Good fitness doesn’t always mean heavy weight lifting, it also includes a balanced and disciplined diet, as well as maintaining good hygiene. We should maintain proper sanitation all around us and eat a balanced diet. A balanced diet does not mean that we cannot eat our favorite foods such as fried food, etc. It means that we have to maintain a proper balance between healthy and junk food giving priority to healthy food and occasionally eating our favourite fried food etc. 

Following fitness, we should incorporate exercising even if it is for 30 minutes. This will help make our heart muscles and our lungs stronger, improve blood flow, and decrease fat and bad cholesterol. These are just some of the goods that fitness provides us, there are innumerable benefits of the same. It is also essential for an individual to be successful and do good for the society. Hence, we should not ignore fitness, because if done so, we won’t be able to keep our minds strong and clear.

Also Read:- Essay on My Hobby

Also Read: How to Prepare for UPSC in 6 Months?

Essay on Fitness in 350 words

Introduction

An individual’s top priority should be to remain fit. This will ensure their health. And one such way of that is by maintaining fitness. Health is a state of complete mental, physical as well as social well-being. A fit individual can accomplish much more in life. They are immune to many diseases, don’t feel fatigued in day-to-day functions, and have a positive mindset to strive in life for good. 

Maintaining fitness

There are several ways in which we can maintain our fitness if followed regularly. Some of those ways are mentioned below:-

• Fitness doesn’t always mean lifting heavy weights, a balanced and disciplined diet also holds an important role in the same. Eating the right amount of food rich in proteins, and good fats such as omega-3, vitamins and minerals, etc is essential. 
• Maintaining a proper sleeping pattern is another important aspect of fitness. Getting enough sleep ensures proper functioning of the mind thus making us more productive. Eight hours of quality sleep can boost our immune system, lower the risk of cardiovascular diseases, and improve our overall health. 
• Including exercise in our lifestyle is a must even if it is for just 30 minutes. It will help strengthen our hearts and lungs, improve blood flow in our blood vessels, help decrease blood pressure, fat and bad cholesterol, etc.

Importance of Fitness

The importance of fitness to maintain good health cannot be emphasized enough. An individual can even extend his/her lifespan just by maintaining fitness, not to forget it reduces the risk of several diseases and ailments. There are several advantages of being fit. Some of them are mentioned below:-

• Improves mental health and confidence level.
• Decreases the risk of several diseases such as diabetes, cancer, osteoporosis, stroke, high blood pressure, etc.
• It also helps in managing and reducing levels of stress, anxiety, depression, etc.
• It can even extend an individual’s life span.

Conclusion 

Fitness should be a priority for people belonging to every age group. It brings happiness to life and improves the quality of the same, hence making it stress and disease-free.

Ans: Fitness is an extremely important aspect of our lives. It is essential to include fitness in our lifestyle and show discipline in the same because a healthy mind resides in a healthy body. Being fit can make an individual attain an extended life and live the same to the fullest. Also, being fit decreases the chance of diseases and hence improves overall health as well.  Fitness is a state of mind as well. It doesn’t always mean heavy weight exercising but also maintaining a healthy and balanced diet. Diet is an important aspect of fitness and exercising and diet go hand in hand and both improve our fitness. Hence, fitness should be the priority of every individual for without it, we will be neglecting so much.

Ans: The importance of fitness to maintain good health cannot be emphasized enough. An individual can even extend his/her lifespan just by maintaining fitness, not to forget it reduces the risk of several diseases and ailments. There are several advantages of being fit. Some of them are mentioned below:- -Improves mental health and confidence level. -Decreases the risk of several diseases such as diabetes, cancer, osteoporosis, stroke, high blood pressure, etc. -It also helps in managing and reducing levels of stress, anxiety, depression, etc. -It can even extend an individual’s life span.

Ans: There are many ways in which we can maintain our fitness if follow regularly. Some of those ways are mentioned below:- -Fitness doesn’t always mean lifting heavy weights, a balanced and disciplined diet also holds an important role in the same. Eating the right amount of food rich in proteins, and good fats such as omega-3, vitamins and minerals, etc is essential.  -Maintaining a proper sleeping pattern is another important aspect of fitness. Getting enough sleep ensures proper functioning of the mind thus making us more productive. Eight hours of quality sleep can boost our immune system, lower the risk of cardiovascular diseases, and improve our overall health. -Including exercise in our lifestyle is a must even if it is for just 30 minutes. It will help strengthen our hearts and lungs, improve blood flow in our blood vessels, help decrease blood pressure, fat and bad cholesterol, etc.

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