As we get older, it gets more difficult to stay fit. When we were young, we felt invincible. We can do whatever we want without experiencing pain and we can eat anything without gaining extra pounds.
Those were the glorious years!
Today, we have to be careful with everything, lest we end up suffering. Physical fitness is no longer just a subject in school, but something we aim to have as a discipline.
What is physical fitness?
Physical fitness is a person’s ability to function well based on a perfectly working body system. A highly physically fit person has every structure in the body working together correctly. Once malfunctions exist, it suggests a decline in general health and well-being.
That’s the textbook definition.
In the early times, we can assume that physical fitness was a crucial requirement in order to survive.
Thus, it was vital for regular bodily activities and the right nutrition to be maintained.
Nowadays, with the advent of technology and the many conveniences provided by modern inventions, physical fitness as a means to survive is not central anymore.
It is not a surprise that in the past 50 years, higher rates of cardiovascular diseases and total mortality have increased, which can be attributed to poor physical well-being.
Low physical activity, which is a huge contributor to declining physical fitness, also contributes to the increased numbers of diabetic incidences and other nonfatal cardiovascular disorders.
The good news is that studies also show that these unfavorable scenarios can be reversed when changes in physical activities are employed, especially those that bring about improvements in physical health.
Holistic physical fitness
Physical activities are just among the things that contribute to good health. To achieve holistic fitness you need to look at the whole picture.
In starting your journey to a healthier you, here are the things you must focus on:
- Healthy eating habits
- Regular physical activities
- Enough sleep
- Sufficient water intake
- Sun exposure
Let us take a closer look at each of these elements!
Healthy eating habits
When you search online for the best type of diet, you will find a plethora of choices. You might even get confused about which is the best for you, especially because of the number of fad diets endorsed nowadays.
You see, the right diet is not the same for everyone. Certain conditions will hinder you from taking too much of the healthy stuff that some diet programs may be endorsing. It is best to consult a nutritionist if you want to have a meal plan designed specifically for your needs.
In general, you should avoid food high in sugar. Too much carb can translate to sugar during digestion, so going for complex carbohydrates will be a better option. Stay away from junk foods, sodas, and minimize processed goods, if you cannot eliminate them completely.
Fruits, vegetables, meat, eggs, and other dairy products are generally healthy. However, in everything, moderation is key. Eat only up to the point when you are no longer hungry, not when you are excessively full.
Regular physical activities
A sedentary lifestyle will lead to a lot of physical troubles. Having very minimal bodily activities can cause muscles to deteriorate, make you feel weak, and will contribute greatly to early mortality.
Engaging in physical activities has a lot of benefits. Aside from lowering the risk of developing the illnesses mentioned above, it also helps control weight, improves mood, boosts energy, promotes better sleep, and increases overall productivity.
You don’t need to go overboard if you want to begin a regular exercise routine. You can do various things at home to help you out, such as walking, dancing, some aerobics, burpees, planks, and many others.
The important thing is that you are not simply lying down or crouched on the sofa the whole day. Stand up every 30 minutes, and stretch. If you are working from home, you may set up an adjustable workstation to keep you up and about.
When it comes to physical activities, it is better to be consistent in your regimen than to make grandiose plans of working out but failing to stick to it.
Enough sleep
It is when we are asleep when healing and repair take place in our bodies. That is why we must have enough of it every day. The National Sleep Foundation suggests that adults must have around seven to nine ( 7 to 9) hours of slumber every day.
Many people struggle with getting enough of it, especially those who work night shifts or with flexible schedules. It may be challenging to address this issue at times. But whenever you can, do your best to get the right amount of sleep that your body requires to heal.
If you have trouble going to bed and dozing off, here are some tips you might want to consider:
- Set the mood of your room to an ambiance that your body will identify as the time to rest. Turn off the lights, or make the room very dark.
- Refrain from any “stimulating” activities before bedtime so as not to activate your adrenaline.
- Keep gadgets, and other distractions, away from your bed.
- Take natural sleeping supplements to facilitate drowsiness; a banana is one fruit with a natural sleeping component you might want to consider.
- Stick to a daily sleeping schedule as much as possible.
Sufficient water intake
The body is composed of around 60% water, which helps in the proper functioning of our systems. There are many benefits to drinking water, such as the following:
- Improves digestion
- Flushes body waste
- Maintains blood pressure
- Helps prevent kidney damage
- Keeps you full longer, which aids in weight loss
- Improves skin health
- A whole lot more!
Drinking water has so many benefits, but how much does a LOT of water mean?
You fill wind various suggestions like the 8×8 rule, which means eight glasses of eight ounces of water each day.
The U.S. National Academies of Sciences, Engineering, and Medicine suggests 11.5 cups or 2.7 liters of water per day for women, while for men, it is 15.5 cups or 3.7 liters.
In the end, you will have to determine which works best for you, because your activities and your location can also affect your demand for daily water intake.
Sun exposure
Going under the sun is beneficial. It does not only make your mood brighter, but its UV rays also help create vitamin D in your body. This nutrient is vital for bone health, blood cells, and your immune system. It also helps your body absorb minerals such as phosphorus, and calcium.
About 15 minutes of sun exposure daily would be enough. You can go from 5 to 30 minutes, depending on your shade and of course, how hot it is.
Go out early in the morning to benefit from the exposure without getting a sunburn. Some suggest that going out before noon is the best time.
Start your holistic fitness journey
Being physically fit has a lot of benefits. Unfortunately, many people have neglected this fact. Many of us are exposed to the wrong food and wrong routines. No wonder the number of mortalities caused by poor health continues to grow.
You can still reverse it, though! If you are among those who have gone off track, just take our advice above, and soon, you will be into a better, healthier you.
Start your fitness journey today!
The Fit Stewards 