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In its most general meaning, physical fitness is a general state of good physical health. A person with a physical impairment may be physically fit and healthy, though their performance on tasks requiring full bodily function in the area of impairment will be affected.
Fitness program may be one of the best things you can do for your health. With your doctor's OK to exercise, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.
Step 1: Assess your fitness level
Probably you have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
- Your pulse rate before and after a one-mile walk
- How long it takes to walk one mile
- How many push-ups you can do at a time
- How far you can reach forward while seated on the floor with your legs in front of you
- Your waist circumference at the level of your navel
Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:
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Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K (kilometer) race? Having clear goals can help you gauge your progress.
Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity — or 150 minutes of vigorous aerobic activity — a week.
- Plan a logical progression of activity. If you're just beginning to exercise, start cautiously and progress slowly.
- Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body,
- Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
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