Physical fitness is a general state of health and well-being that is achieved through regular exercise and good nutrition.
A healthy diet that includes a balanced mix of carbohydrates, proteins and fats is imperative to fuel your body for workouts. Click Here to learn more.
Try to incorporate 30-60 minutes of physical activity most days of the week.
Body composition is a term used in the fitness and health world to refer to the percentage of fat, bone, and muscle that makes up an individual’s body. It is a more accurate picture of an individual’s weight health than simply looking at a number on the scale. For health and fitness professionals, body composition provides valuable information about a client’s dietary needs, risks for disease, and their effectiveness in training programs.
Measuring body composition can be tricky. Several factors can influence results, such as test method and the ability to maintain proper hydration during the assessment. Also, results from one assessment tool cannot be directly compared to those of another due to the different methodologies and equipment used. For example, a football player evaluated with DEXA by his school may not be able to compare those values to the ones he receives during the NFL Combine.
The main factor in determining your body composition is how much of the total body weight is fat and how much is lean muscle. A healthy amount of body fat is necessary to insulate the body, protect organs, and provide energy for daily functions. However, excess body fat increases the risk for heart disease and other health problems.
Besides measuring body fat, a complete body composition analysis will include measurements of water, bones, and muscles. Generally speaking, a person’s water content will remain pretty consistent day to day, while their muscle and fat mass will vary based on activity level, diet, sleep, and many other factors.
There are a few ways to measure body composition, including the use of smart scales that can distinguish between fat, water and muscle. Other methods include bioelectrical impedance analysis (BIA) and skinfold measurement. The latter involves the use of a set of calipers to take readings from various spots on the body where fat is concentrated.
Understanding that a single number on the scale does not give you an accurate picture of your health is important for everyone, especially those who are looking to lose weight and achieve a healthier body. For a more accurate and full picture, it’s recommended to get a body composition analysis done right before starting any new fitness program.
Disease prevention
The ancient Greek physician Hippocrates noted, “All parts of the body, if used in moderation and exercised in labors to which each is accustomed, grow healthy and develop slowly; but if they are neglected, become ill and weak and age quickly.” This simple truth about physical fitness continues to be proven throughout the years. Observational studies have consistently shown that people who regularly engage in moderate-to-vigorous physical activity have a reduced risk of death from any cause, and cardiovascular disease (CVD) specifically, among asymptomatic individuals.
This lower risk of premature death is a result of the positive effects that regular physical activity has on a person’s cardiorespiratory fitness level. The higher the CRF, the lower a person’s risk of CVD and mortality. Increasing one’s CRF can be achieved through exercise, but also through a healthy diet.
In addition, exercise and a healthy diet can help with weight loss. As noted above, excessive abdominal fat is associated with a higher risk of heart disease and other health problems. Regular exercise has been shown to reduce this excess abdominal fat, primarily by improving a person’s metabolism and regulating the satiety hormone leptin.
A good diet can also support weight loss by providing the necessary nutrients for proper function. A diet high in complex carbohydrates—like whole grains, fruits and vegetables—provides energy for the central nervous system and muscles while supporting digestion, microbiome health and immune function. It also helps prevent sugar cravings and provides the fuel needed for high-intensity and long-duration exercise.
Lastly, a well-functioning and healthy body requires adequate rest. Getting enough sleep is crucial to a person’s overall well-being and has been linked with a reduction in the risk of developing chronic diseases, such as depression, anxiety, stress, type 2 diabetes, obesity and heart disease.
Disease prevention encompasses all the steps that are taken to protect people from diseases and conditions, such as heart disease and cancer. Generally, there are three levels of prevention: primary, secondary and tertiary. In primary prevention, a disease is prevented from occurring through measures such as screening programs for breast cancer and osteoporosis or tracking down sex partners of those diagnosed with HIV to prevent transmission.
Mental health
In addition to its obvious benefits for the body, exercise can have positive effects on mental health. Studies have shown that people who regularly engage in physical activity experience fewer mental health problems, including depression and anxiety. In fact, the Office of Disease Prevention and Health Promotion states that even though exercise isn’t a cure for these disorders, it does help alleviate symptoms. It also provides an excellent opportunity to build self-confidence, improve sleep quality and increase social connections.
Although many individuals know that exercise is good for them, they often find it difficult to get started. The demands of daily life, in combination with mental health challenges, can make it easy to fall out of a regular fitness routine. Fortunately, there are ways to overcome these obstacles, including finding a workout partner or group, setting realistic goals and taking small steps toward healthy lifestyle changes.
The complexities of both food security and nutrition (FSN) and mental health require a new approach to research. While efforts are underway to integrate these two fields, the work remains ad hoc, with significant limitations due to differing methods and populations of interest. The global progress toward achieving health goals will be faster if we move toward an empirical framework for hypothesis testing that incorporates the common determinants and synergistic dynamics of FSN and mental health.
A holistic definition of fitness includes increased work capacity across broad time and modal domains, such as speed, power, agility, balance and endurance. It also involves the mastery of a wide range of movement patterns that are needed in day-to-day activities, from walking to climbing stairs to playing sports.
In the US, a growing number of fitness professionals are addressing this challenge by offering programs that focus on both the mind and the body, enabling participants to achieve a more complete sense of well-being. For example, a former psychology student who obtained her PhD at Walden University founded a boxing gym in Los Angeles to give people the support they need, from fitness training to an ear to listen and a connection to vital services.
Performance
Physical fitness is a person’s ability to perform physical activities that require moderate-to-vigorous physical exercise. This is generally achieved through proper nutrition, regular exercise and sufficient rest. It also includes a person’s mental health and social interactions.
Nutrition is the fuel that powers every workout and is essential for performance. Consuming the right balance of carbohydrates, proteins, fats and micronutrients (vitamins and minerals) can help athletes optimize their training results, including enhancing endurance, improving strength and promoting muscle recovery.
Proper nutrition involves eating real food that provides a mix of carbohydrate, protein, fat and vitamins, minerals and antioxidants. The best way to fuel your body for a successful workout is to consume a healthy meal or snack before exercising. It is recommended to eat a meal that contains protein and carbohydrate-rich foods, which will give you the energy needed for your workout. You can also hydrate well to maintain proper hydration. Drinking enough water is important for both training and recovery. A proper nutrient-dense diet will also aid in weight management and help you maintain a healthy body composition.