“Strong Is the New Beautiful: Redefining Fitness for Real People”
Being fit is something that many individuals aim for. After all, health and fitness go hand in hand.
A high degree of general fitness is associated with a decreased risk of chronic illness and an improved capacity to handle any health problems that may arise. Throughout one’s life, greater mobility and functionality are also encouraged by improved fitness.
Additionally, being physically active can improve your mood, attentiveness, and sleep quality in the short term.
Simply put: Our bodies are meant to move, and they tend to function better when we’re more fit.
That said, it’s also important to know that there are many ways to be fit (think of a ballet dancer versus a bodybuilder or a sprinter versus a gymnast). And fitness does not have a singular look. In fact, appearance cannot necessarily tell you about someone’s habits, whether they’re physically active, or even whether they are fit at all.
HOW MUCH EXERCISE DO YOU NEED?
Per the Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services, clocking either 150 minutes of moderate-intensity aerobic activity (such as brisk walking) or 75 minutes of vigorous-intensity aerobic activity (such as jogging or running) per week is the lowest amount of exercise that promotes good health. (Doing a combination of moderate and vigorous activity is also okay, as long as you spread it out over at least two days during the week.)
Additionally, do muscle-strengthening activity at least two days a week, targeting all of the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms), according to the guidelines.
There is currently no recommendation for flexibility or mobility work, according to the HHS. But older adults in particular should incorporate balance training into their weekly physical activity.
Tips for Getting Started and Staying Motivated to Exercise
- 1. Break It Up – Fitness professionals have changed their tune on this over the years. You can take a 5-minute walk up the block, climb the stairs in your home a few times, or stand up from your desk and do a set of squats.
- 2.Increase Slowly- Jumping into a busy and intense exercise routine can set you up for mental and physical burnout — and it puts you at risk of injury, too. slowly increasing the duration and intensity over a period of weeks or months. Getting on an exercise program or finding a personal trainer can help with this progression.
- 3. Do ‘Non’-Exercise Exercise –Do you count playing with your kids in the backyard, cleaning the house, doing yard work, dancing in your kitchen, and taking the dog out as exercise? You should — because they can all count toward your movement quota, says Sallis. Look at those everyday activities as opportunities to help you get fit and keep moving.
FINAL SAY
Health and fitness are not about perfection – they are about progress. Every healthy choice you make brings you one step closer to a stronger body and a happier mind. Stay consistent, stay patient, and remember: your journey to wellness starts with one small step.
“Fitness is not a destination, it’s a journey.”