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Health & Fitness

Health and Fitness


As defined by World Health Organization (WHO), it is a "State of complete physical, mental, and social well being, and not merely the absence of disease or infirmity."

Health is a dynamic condition resulting from a body's constant adjustment and adaptation in response to stresses and changes in the environment for maintaining an inner equilibrium called homeostasis.


According to the Centers for Disease Control and Prevention (CDC), physical fitness is defined as 'the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.'

Based on this definition, fitness involves everything from getting out of bed to hiking to performing CPR. In order to complete all of these tasks, one must consistently address their fitness levels. This requires proper conditioning through both structured exercise and leisurely activities.

A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well.

Components of Fitness

Depending on the source, the components of fitness vary considerably. Below are common components:

  • Cardiorespiratory endurance - typically measured by how long or fast a person can perform an activity and how this impacts measurements such as heart rate and oxygen consumption.
  • Muscular endurance - typically measured by how many repetitions of an exercise a person can perform. Common tests involve push ups and sit ups.
  • Muscular strength - typically measured by how much weight can be moved in relation to repetitions. Exercises involving multiple joints and muscle groups such as squats or bench press are often used.
  • Muscular power - typically measured by how much force can be generated during a given activity. Advanced equipment used by biomechanists are often needed to measure muscular power.
  • Flexibility - typically measured by how far a muscle group can be stretched or joint can be moved. The most common test involve the hamstrings and shoulders.
  • Balance - typically measured by how long a particular position can be held with or without some type of activity being performed. Simple tests such as standing on one leg can be used to assess balance. More advanced tests may involve standing on an unsteady object while trying to catch a ball.
  • Speed - typically measured by how quickly an individual can move from one point to another. The 40-yard dash is often used to assess speed.
  • Body composition - measured using a variety of tests and devices. Simple tests using mathematical equations or calipers are common and inexpensive. More advanced tests such as underwater weighing are far less common and much more expensive.

    Why is it Important to Be Physically Fit?

    People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place.

    So would you like to:

    ·         Decrease your risk of disease?

    ·         Feel better physically and mentally?

    ·         Look better?

    ·         Help avoid injuries?

    ·         Keep doing activities you enjoy throughout your life?

    We believe that 6-10% of the world’s non-communicable diseases (such as heart disease, diabetes, and certain kinds of cancer) are caused by physical inactivity. As we all knows, these disease occur because of sedentary life style or physical inactivity .

    Regular physical activity will help you do these things. Physical activity is essential to prevent and reduce risks of many diseases and improve physical and mental health. It can even help you live longer—research from theAmerican Journal of Preventative Medicine indicates that regular exercise can add up to five years to your life.

    Physical activity also keeps you in shape so you can enjoy leisure activities and safely perform work and home chores. It offers great mental and social benefits as well.
    On the other hand, lack of physical activity is associated with increased risks of:

    ·         Anxiety, stress, and feelings of depression

    ·         Developing many preventable conditions, such as high blood pressure, coronary heart diseases, diabetes, osteoporosis, colon cancer, and obesity

    ·         Dying prematurely

    How Can You Become More Physically Fit?

    Becoming physically fit requires a change in life style as well. You will have to incorporate a regular exercise routine in your life and also eat healthier. By avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily, you will allow your body to detox and become stronger. Make sure that you spend more time outdoors in the sun, and fresh air and take part in more healthy activities. Fishing, bicycling, swimming, hiking, and even playing foot ball with your kids should be a part of your physically fit lifestyle.

    The 2008 Physical Activity Guidelines for Americans are designed so people can easily fit physical activity into their daily plan and incorporate activities they enjoy.

    These guidelines recommend that each week you do one of the following:

    One hour and 15 minutes of vigorous physical activity (Includes racewalking, jogging or running, swimming laps, jumping rope, and hiking uphill or with a heavy backpack)

    Make sure that you do at least 10 minutes of aerobic activity at a time. In fact, people who engage in short bursts of physical activity for 10 minutes at a time have been shown to be just as healthy as people who do a regular 30-minute workout every day.

    In addition, include muscle strengthening activities, such as weight training, push-ups, sit-ups, carrying heavy loads, or heavy gardening, at least two days a week. Exercise specialists, such as the American College of Sports Medicine, also recommend incorporating stretching and other exercises to increase flexibility and avoid injury, as well as exercises to improve balance and reduce risk of falls.

    What Are the Advantages of Being More Active?

    By becoming more active you can increase your body”s fitness levels, Confidence  and also avoid health problems like diabetes and high blood pressure from developing. Exercise is also good for your joints and makes your body stronger overall.

    Physical activity reduces risk for eight conditions

    According to the Centers for Disease Control, exercise can reduce your risk of:

    ·         Heart disease

    ·         Stroke

    ·         High blood pressure

    ·         Type 2 diabetes

    ·         Obesity

    ·         Depression

    ·         Breast and colon cancer

    ·         Osteoporosis

    Fitness for kids

    Regular physical exercise is important for younger generations too, especially with the rise of obesity in children. Heart disease, type 2 diabetes, asthma, and social discrimination are just a few of the possible consequences of a childhood spent in front of the television or the internet.

    Physical Activity:

    Physical activity is an important part of your overall physical and mental health. Regular physical activity over time produces long-term health benefits and reduces the risk of many diseases.

    Physical activity also keeps you in shape so you can enjoy leisure activities and safely perform work and home chores. Overall, it helps maintain an independent, productive, and social life.

    According to the most recent Physical Activity Guidelines for Americans, all Americans should be active—even older adults and those who are disabled or managing a chronic illness. All adults gain substantial health benefits from a combination of activities that include aerobic fitness, flexibility, and muscle-strengthening exercises.

    If you have been inactive, don't be discouraged. Some activity is better than none. Start at a comfortable level and add a little more activity over time.

    Physical activity is more than exercise

    ·         Exercise is a structured program of activity geared toward achieving or maintaining physical fitness. It is actually a sub-category of physical activity.

    ·         Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples.

    Both can include aerobic, flexibility, and muscle-strengthening activities.

    Aerobic activities make you breathe harder and make your heart and blood vessels healthier. These include:

    ·         Walking

    ·         Dancing

    ·         Swimming

    ·         Water aerobics

    ·         Jogging and running

    ·         Aerobic exercise classes

    ·         Bicycle riding (stationary or on a path)

    ·         Some gardening activities, such as raking and pushing a lawn mower

    ·         Tennis

    ·         Golfing (without a cart)

    Muscle-strengthening activities build up your strength. These activities work all the different parts of the body—legs, hips, back, chest, stomach, shoulders, and arms—and include:

    ·         Heavy gardening (digging, shoveling)

    ·         Lifting weights

    ·         Push-ups on the floor or against the wall

    ·         Sit-ups

    ·         Working with resistance bands (long, wide rubber strips that stretch)

    ·         Stretching

    ·         yoga

    A word of caution

    While exercise is undoubtedly beneficial, it is not true that the more exercise you do or the harder you work the body, the better the results. Too much or too arduous physical activity can lead to injury. It is essential to maintain a balance between working out the muscles without overdoing it.  Know that your body gets stronger during rest and recovery.

  • Flexibility-enhancing activities ensure a good range of motion in the joints. Loss of flexibility can be a predisposing factor for physical issues, such as pain syndromes or balance disorders. Gender, age, and genetics may all influence range of motion. Flexibility exercises include: