physical activities

How to keep yourself physically fit

8 Ways to Stay Physically and Mentally Healthy

Get Up and Move. Physical activity does more than improve your physical health.

Snack Wisely

Plan “You” Time into Your Day

Boost Your Immunity with Food

Take a Deep Breath

Practice Good Posture While Working

Prepare for a Good Night’s Sleep

Remember that you are Not Alone.

Be physically active for 30 minutes most days of the week. Break this up into three 10-minute sessions when pressed for time. Healthy movement may include walking, sports, dancing, yoga, running or other activities you enjoy. Eat a well-balanced, low-fat diet with lots of fruits, vegetables and whole grains.

 

10 points;

• Healthy eating and drinking.
• Giving up smoking.
• Get plenty of fresh air.
• Keeping physically active.
• Be socially active.
• Drink plenty of water.
• Keeping your brain active.
• Have regular health checks.

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Physical activities that build endurance include:

• Brisk walking or jogging.
• Yard work (mowing, raking)
• Dancing.
• Swimming.
• Biking.
• Climbing stairs or hills.
• Playing tennis or basketball.
• The top secret of being physically fit is adopting a healthy lifestyle. A healthy lifestyle includes regular exercise, a healthy diet, taking good care of self, healthy sleep habits, and having a physically active daily routine. Lifestyle is the most prevailing factor that affects one’s fitness level.

 

Aerobic exercise aims to improve the body’s use of oxygen. Most aerobic exercise takes place at moderate intensity over longer periods.

An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large muscle groups.

Some examples of aerobic exercise include:

• running
• cycling
• walking
• swimming

Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.

These exercises are high intensity activities that should last no longer than around 2 minutes before taking a short rest. Anaerobic exercises include:

Weightlifting

Sprinting

Intensive and fast skipping with a rope

Interval training

Isometrics

Any rapid burst of intense activity

 

 

The following sports are examples of ones that require agility:

Tennis

American football

Hockey

Badminton

Volleyball

Basketball

Soccer

Martial arts

Boxing

Exercise can improve a person’s mood and decrease feelings of depression, anxiety, and stress.

Regular exercise with a longer health span and a delayed onset of at least 40 chronic conditions Trusted Source.

Regular exercise promotes brain health and can help preserve a person’s cognitive function, or their ability to think.

Regular physical activity is also important in older adults because it can help slow down Trusted Source the physiological effects of aging in the brain.

 

 

• See which car journeys you can replace with walking or cycling. Is driving to work necessary? If so, try parking half a mile away from the office and walking the final bit.
• People who commute to work by public transport could try getting off their bus or train a few stops early and walking the rest of the way.
• Consider walking up and down the stairs at your office instead of taking elevators or escalators.
• Try to think about th
• e amount of time spent watching television and avoid watching for extended periods. While watching television, one could try light exercises, such as stomach crunches or jumping jacks.
• If a person enjoys video games, they could consider playing games that encourage physical activity, such as exercise routines on a Nintendo Wii.
• Vigorous housework, gardening, and going up and down the stairs while doing chores also qualify as physical activity and can help people meet the guidelines productively.

In conclusion, physical fitness activities are crucial for maintaining optimal health and well-being. The importance of incorporating regular exercise into our daily lives cannot be overstated. From reducing the risk of chronic diseases and improving cardiovascular health to enhancing mental and emotional well-being, physical fitness activities have a multitude of benefits. By prioritizing physical fitness, individuals can improve their overall quality of life, increase their longevity, and experience a greater sense of happiness and fulfillment. It is never too late to start incorporating physical fitness activities into one’s routine, so let’s take that first step towards a healthier, happier future.