Fitness means being able to
perform physical activity. It also means having the energy and strength to feel
as good as possible. Getting more fit, even a little bit, can improve your
health.
You don't have to be an athlete to be fit. Athletes reach
a very high level of fitness. And people who take brisk half-hour walks every
day reach a good level of fitness. Even people who can't do that much can work
toward some level of fitness that helps them feel better and have more
energy.
This topic focuses on health-related fitness, which helps
you feel your best and lowers your risk for certain diseases. Making small
changes in your daily lifestyle helps you improve your fitness.
What are the benefits of fitness?
Fitness helps
you feel better and have more energy for work and leisure time. You'll feel
more able to do things like playing with your kids, gardening, dancing, or
biking. Children and teens who are fit may have more energy and better focus at
school.
When you stay active and fit, you burn more calories,
even when you're at rest. Being fit lets you do more physical activity. And it
lets you exercise harder without as much work. It can also help manage
weight.
Fitness is good for your heart, lungs, bones, and joints.
And it lowers your risk for
heart attack,
diabetes,
high blood pressure, and some cancers. It also can
help you to sleep better, handle
stress better, and keep your mind sharp.
How much physical activity do you need for health-related fitness?
To improve your health, it's important to make physical
activity part of your daily life.
One way is to get
moderate activity, like brisk walking, for at least 2½
hours a week.
Or you can do
vigorous exercise, like running, for at least 1¼ hours
a week. This activity makes you breathe harder and have a much faster heartbeat
than at rest.
Experts recommend that teens and children (starting
at age 6) do moderate to vigorous activity at least 1 hour every day.
Here's how you can tell if an activity or exercise is
making you work hard enough. If you can't talk while you do it, you're working
too hard. You're at the right level if you can talk but not sing during the
activity.
What types of physical activity improve fitness?
The activities you choose depend on which kind of fitness you want to
improve. There are three different kinds of fitness:
Flexibility is the ability to move your joints and
muscles through their full range of motion. Stretching is an exercise that
helps you to be more flexible.
Aerobic fitness means increasing how well your
body uses oxygen. This depends on the condition of your heart, lungs, and
muscles. Any activity that raises your heart rate, such as walking or running,
can improve aerobic fitness.
Muscle fitness means building stronger muscles and
increasing how long you can use them (called endurance). Activities like weight
lifting or push-ups can improve your muscular fitness.
You may be in better shape in one kind of fitness than
another. For example, you might be flexible but have poor muscle strength. It's
best to work on all three kinds of fitness.
How can you be more physically active?
If you're
ready to add more physical activity to your life, here are some tips to get you
started:
Make physical activity part of your routine, like brushing your
teeth or going to work. Try biking to work at least once a week, using the
stairs more often, or walking to do errands near home. But talk to your doctor
before you start an exercise routine, especially if you haven't been very
active or have health problems.
Walking is one of the best fitness activities. To keep up a
routine, you can walk with family members, friends, coworkers, or pets. Keep
track of your steps with a step counter or pedometer, which you can buy at a
sporting goods store. This can help motivate you to walk more.
Schedule activity for times that you're likely to stick with
it. For example, walk in the morning if you tend to talk yourself out of it
later in the day. If you don't have time for one 30-minute walk, break it up
into three 10-minute walks.
Find a partner to do your activities with. This can make
exercising more enjoyable.
If you want a more structured exercise routine, consider
joining a health club or a community center that offers fitness
activities.
Find an activity that you enjoy, and stay with it. Vary it with
other activities so you don't get bored. For example, walk 3 days a week, and
switch to swimming or biking on the other days. Join a softball, volleyball, or
basketball league for fun and exercise. By finding more activities you enjoy,
you'll have a greater chance for success. Use the
Interactive Tool: How Many Calories Did You Burn? to
find out how many calories you burn during exercise and daily
activities.
Setting small, realistic goals can help you improve your
fitness. Write down your goals and activities. Give yourself a healthy reward,
like getting a massage, each time you reach a goal.
The overall benefit of
being active and fit is an improved quality of life-being able to do things you
enjoy for longer periods of time (for example, playing with the kids,
gardening, dancing, or walking).
Research repeatedly shows that
fitness is a strong measure of health. In a study of more than 25,000
volunteers, researchers at the Cooper Institute found that a person's fitness
level was more important than body weight. Men in the study who were overweight
or obese but who were physically fit had a lower risk of death than men who
were a healthy weight but were not physically fit.1
Being fit improves your overall health and
reduces your risk of disease.
A healthier heart. Physical activity makes demands on your heart
that make it stronger and better able to function.
Healthy muscles, bones, and joints. Resistance training such as
weight lifting improves muscular strength and endurance and increases bone
density, which is especially important for older adults to prevent falls and
injuries.3
Increased burning of calories. Physical activity burns calories
and helps you achieve a healthy balance between the calories you take in from
food and those you expend. (To find out how many calories are burned during
different activities, use this
Interactive Tool: How Many Calories Did You Burn?)
When you exercise regularly, your body burns more calories, both during
activity and at rest. Being fit may also lower your percentage of body fat and
increase muscle strength and tone. Your
percentage of body fat
depends on genetics, lifestyle, and physical activities.
No matter what your size or shape, physical activity has
important health benefits. These may include:
Improved ability to fall asleep and sleep well.
Increased energy.
Increased mental acuity-sharper and faster thinking.
Better mental health and ability to cope with
stress. People who are fit may have less
anxiety and
depression than people who aren't active.4 And regular exercise is one of the best ways to manage
stress.
Developing
high blood pressure. Regular physical activity can
also lower blood pressure in those who have high blood pressure.6
Developing
type 2 diabetes. Physical activity may prevent type 2
diabetes through its effect on
insulin, how the body processes sugar, and maintenance
of body weight.
Note: Moderate exercise is safe for
most people, but it's always a good idea to
talk to your doctor before starting an exercise program. If you are at risk
for or have coronary artery disease, high blood pressure, diabetes, or other
chronic conditions, your doctor may want to help you build a plan matched to
your needs. He or she may want to do tests before you start a plan or want you
to be more careful and watch for injuries or other problems.
Flexibility
Flexibility is the ability to move
joints and muscles through their full range of motion. As you become more
flexible, you will find it easier to reach things on high shelves, to look
under a bed, or perhaps to tie your shoes. You will also have a better sense of
balance and coordination.
To stay flexible,
stretch all your major groups of muscles. These
include the muscles of your arms, back, hips, front and back of your thighs,
and calves. Try to stretch for 10 to 12 minutes a day, after a brief warm-up.
Do some stretches first thing in the morning, take a stretch break instead of a
coffee break, or stretch in the office for a few minutes. Or participate in
activities that include stretching, such as dance, martial arts (aikido or
karate), tai chi, or yoga.
Stretching also can be done as part of
strength training and aerobic exercise. When you exercise, you repeatedly
shorten your muscles. To counter this effect, you need to stretch slowly and
regularly, which makes you more flexible. Combining it with other forms of
fitness is an ideal way to practice flexibility fitness.
When
getting started with flexibility and stretching, begin
slowly and increase your efforts gradually. You can measure your progress with
flexibility by noticing how much farther you can do each stretch. Can you go
farther with each stretch than you could when you started? If so, your
flexibility is improving.
Aerobic fitness increases the amount
of oxygen that is delivered to your muscles, which allows them to work longer.
Any activity that raises your heart rate and keeps it up for an extended period
of time will improve your aerobic fitness.
Benefits of aerobic exercise
Increases in:
Decreases in:
Heart health
Blood supply to heart and muscles
Your body's use of oxygen
Muscular endurance
Mood, self-esteem, and self-concept
Energy level
Risk of cardiovascular disease
Blood pressure
Cholesterol level
Shortness of breath
Risk of diabetes
Blood sugar
Risk of some cancers
Body fat
Anxiety and depression
Fatigue
As you increase your aerobic fitness, you will notice that
you can do more physical activity without becoming out of breath or feeling
like your heart is pounding. You will be able to do activities such as playing
with children, housework, yard work, or hiking without becoming exhausted as
quickly. Many forms of aerobic exercise will also strengthen your muscles and
increase your flexibility.
One of the best and easiest aerobic
activities is walking. You don't need special equipment, and it can be done
almost anywhere. To get aerobic benefit, you must walk briskly-fast enough to
increase your heart rate (pulse) and breathing, but not so fast
that you can't talk comfortably.
Increasing your activity
A pedometer, which you can buy at a sporting goods
store, can help you keep track of your activity. A pedometer will count the
number of steps you take each day and help you set goals to walk more. Some
people prefer letting the pedometer count the steps they walk, rather than
trying to keep track of how many minutes they walk. For more information,
see:
A good goal is to walk a total of 10,000 steps per day. Try
wearing your pedometer every day for 1 week to see your usual number of steps.
Then increase the number by up to 2,000 steps per day until 10,000 steps is
comfortable for you. You can increase your walking in simple ways. These
suggestions can get you started, and you can probably think of additional ways.
For more information, see:
You can add more steps to your everyday activities
by:
Parking farther than usual from your workplace (or get off the
bus or subway before your stop).
Taking the stairs rather than the elevator for one or two
floors.
Walking a lap inside the grocery store before you start
shopping.
Walking instead of driving for short trips. Walk to school, work,
the grocery store, a friend's house, or a restaurant for lunch.
To keep exercise interesting, find a new area to walk in.
Allow yourself some extra time in case this walk takes longer than your usual
route. Because new areas may pose some safety concerns, try a new area only
during daylight, and choose well-populated areas, such as:
Around your neighborhood. See some places you rarely see from
your car. Meet some neighbors.
Around a whole park. Try getting off the sidewalk. For example,
walk around a baseball or soccer field.
A mall.
A track at a local school.
Walk at various times of day. Use "transition times" (times
between activities when you don't have to be anywhere) to get out and walk,
such as:
After work, when you usually might sit in front of the
television.
First thing in the morning. See a part of the day you usually
might miss.
During your lunch or coffee break. Ask a coworker to join you for
a walk. This can be a great energy boost.
Other aerobic activities include:
Aerobic classes, including
step aerobics and spinning (indoor cycling) classes.
Running or jogging.
Bicycling.
Cross-country skiing.
Swimming.
Daily activities such as walking the dog or actively
playing with children. These need to be done for at least 10 minutes a session
at a moderate intensity.
Water aerobics (which is especially good for older
people, those who are overweight, and those with joint problems).
Moderate activity for at least 2½ hours a week.
Moderate activity means things like brisk walking, brisk cycling, or shooting
baskets. But any activities-including daily chores-that raise your heart rate
can be included. You notice your heart beating faster with this kind of
activity.
Vigorous activity for at least 1¼ hours a week.
Vigorous activity means things like jogging, cycling fast, cross-country
skiing, or playing a basketball game. You breathe harder and your heart beats
much faster with this kind of activity.
You can choose to do one or both types of activity. And
it's fine to be active in several blocks of 10 minutes or more throughout your
day and week. Do what works best for you. For example, you could do moderate
activity twice a week for at least 1 hour and 15 minutes at a time. Or you
could do 10 minutes 3 times a day, at least 5 days a week.
You
could do vigorous activity 15 minutes a day, at least 5 days a week. Or you can
try to do it once a week for 1¼ hours, or for 25 minutes a day, 3 days a
week.
Start
by doing a short warm-up, such as walking or riding a stationary bike. And
stretch briefly.
Children
Experts recommend that teens and
children (starting at age 6) do moderate to vigorous activity at least 1 hour
every day.7 And 3 or more days a week, what they
choose to do should:
Make them breathe harder and make the heart beat much
faster.
Make their muscles stronger. For example, they could play on
playground equipment, play tug-of-war, lift weights, or use resistance
bands.
Make their bones stronger. For example, they could run, do
hopscotch, jump rope, or play basketball or tennis.
It's okay for them to be active in smaller blocks of time
that add up to 1 hour or more each day.
How hard do I have to work?
To achieve health benefits, you need to
exercise at a moderate pace. This means you need to increase your heart rate to
the point where it is 50% to 70% of its
maximum or at a pace that feels somewhat difficult. An
easy way to monitor this is to note how hard you are breathing:
If you can't talk and exercise at the same time, you are
exercising too hard.
If you can talk while you exercise, you are doing fine.
If you can sing while you exercise, you may not be exercising
hard enough.
As you continue to exercise aerobically, your heart
rate will not rise as high as it did before with the same amount of effort.
This is a sign that you are becoming more fit.
Muscle fitness
can mean you have muscles that can lift heavier objects (strength) or muscles
that will work longer before becoming exhausted (endurance). As you increase
your muscle fitness, you will notice that you can carry heavy grocery bags more
easily, pick up children without feeling as much strain, or carry heavy items
longer before becoming too tired to continue. Having stronger muscles also
protects your joints.
One part of muscle fitness is strengthening
the muscles of your
trunk. This strengthening is called
core stabilization. It can help you have better
posture and balance, and help protect you from injury.
When you exercise against resistance, you stress your
muscles slightly but not to the point of serious damage or injury. When you
rest, your body rebuilds the muscles and the connective tissues between them
(joints, tendons, and ligaments) in a way that prepares them for the next time
they will be stressed. When you stress the same muscles again, the process is
repeated, and the muscles gradually become stronger.
A
resistance-training program to increase muscle fitness can include:
Doing housework and yard work, such as scrubbing the bathtub,
washing walls, tilling the garden, or pulling weeds, on a regular basis.
Experts advise people to do exercises to strengthen muscles
at least two times each week.8 Examples include weight
training or stair climbing on two or more days that are not in a row. For best
results, use a resistance (weight) that gives you muscle fatigue after 8 to 12
repetitions of each exercise.
Swimming, cycling, rowing, and
skiing are activities that improve both muscle strength and aerobic
fitness.
When you begin your muscle-conditioning activity, try to
take 5 to 10 minutes to walk, jog in place, or do other activities to warm up,
and do some
stretches. Learn and pay attention to the proper form
for all exercises.
As you build muscle strength and endurance,
you will notice that you can do more and more of each exercise. Some people
will see a change in the way their muscles look, but others will not see a
change for a long while. A more important sign of progress is how many
repetitions and sets of an exercise you can do, or how
much easier it feels to do them. This means your muscle fitness has
improved.
It's always a good idea to
talk to your doctor before starting a resistance-lifting program, especially
if you have high blood pressure, heart disease, or joint problems.
Before increasing your activity,
evaluate where you are now. Ask yourself the following questions:
Is physical activity safe for me? For
some people, some forms of physical activity might be unsafe or should only be
started after talking with a doctor. If you have any concerns,
talk to your doctor before starting any exercise or fitness program.
What barriers do I need to overcome? You
may have
barriers in your life that make starting a fitness
program difficult. These may be a lack of time, someone to exercise with, or
fear of hurting yourself.
Pick an activity
Pick an activity and prepare
for it. The following points will help you do this.
Ask yourself questions to discover your physical activity
preferences and attitudes.
Remember that it is best to achieve fitness in all
three areas-flexibility, aerobic fitness, and muscle strength and endurance. As
you meet your goals for one area, think about beginning or expanding your
fitness program for another area. It is useful and easy to make flexibility
part of your aerobic and muscle-strengthening routine.
Set goals
Goals help provide the motivation you
need to start and continue regular physical activity.
Set a 1-month goal you can reach. For example, plan to walk for 10 minutes at lunch 3 days a week
or to stretch for 5 minutes each morning. Avoid setting goals that compare
yourself with someone else; when you are just starting out, comparisons with
others can be disappointing or can cause you to try to rush your progress. Make
sure your goal is specific and realistic.
Keep a record of what you do. Circle the days on a calendar when you get a little extra
physical activity. If you want a clearer record, use a notebook to write down
your
moderate activity every day, including informal things
like walking an extra block to work or a game of soccer in the yard with your
kids. Occasionally read entries from months ago to see your progress.
Reward yourself. When you meet your goal, celebrate your accomplishment and give
yourself a reward.
Motivate
People often cite problems with
motivation as the main reason they aren't more active. Following are
suggestions that may help:
Know why you want to get fit. It is difficult to start or continue with a fitness program if
you don't really know why you are getting fit. Review your reasons for doing
so.
Have a partner. An exercise partner can keep you going just by expecting you to
show up. He or she can also motivate you by watching your progress, discussing
your training schedule with you, or socializing after exercise. Pick someone
who is at about the same level of fitness as you. Exercising with someone who
is much further along than you are can be discouraging, while someone who is at
a much lower level of fitness can cause you to fall back or fail to improve.
Changing or adding exercise partners can sometimes renew your motivation as
well.
When you have
determined that you want to become fit, you will want to establish a fitness
routine. Although most people think of classes and specific activities (such as
jogging or tennis) as the way to fitness, there are many ways you can work
physical activity into your life.
Fitness classes or groups provide a consistent approach to an activity.
Local gyms, schools, and churches may sponsor a regular fitness group. Teams
also provide a consistent approach to fitness but are more competitive. Many
communities have physical activity programs to help adults and children get
fit. They often are found within social agencies and schools.
Structured fitness has the advantage of:
Being held at the same time and place, which is easier for you to
schedule.
Having a social atmosphere.
"Healthy" peer pressure to show up and participate.
Self-directed fitness
Many people find an activity they enjoy and create their own fitness
program. For it to be effective, you must set up a regular schedule and stick
to it. Self-directed fitness gives you:
Flexibility as to the time and place.
The ability to try different types of exercises.
Fitness within your day
You can use "everyday" activities for fitness, as long as you do them
regularly. This includes:
Muscle-conditioning exercises, such as scrubbing the bathtub,
washing walls, tilling the garden, or pulling weeds.
An outdoor interest that promotes walking or another type of
exercise. For example, bird watching may involve considerable walking, and
trail building may involve both walking and strength to clear paths.
Many of the benefits of
being physically active, such as more energy and improved mood, occur soon
after you become more active. But some of the most important health benefits
have to do with being active over many years. Also, if you stop being active,
you lose the fitness you achieved. Being consistent makes the most sense for
your health.
To help make physical activity a long-term
commitment:
Set goals and develop and follow a specific
program.
Make it a habit-a routine, pleasant, and normal part
of your life.
Physical activity is
good for your health, but it can stress and strain your body if not done right.
If it's done too suddenly or without basic precautions, exercise can lead to
injury or illness.
Even if you have long been active and are fit,
keep safety in mind. Do not assume that basic precautions do not apply to you.
The most important ways to avoid injury and illness are
to:
Learn about the risks of any new activity you begin. Take
lessons, if appropriate.
Wear clothing that is right for your activity, including shoes
that have good support for your feet.
Always use the safety gear that is recommended for your chosen
activity, such as helmets and knee pads. Learn about the use and proper fit of
safety equipment.
Begin an exercise routine slowly and gradually increase
intensity.
Pay attention to your body's signals, such as pain and fatigue,
when starting a new activity or when increasing the intensity of your physical
activity. General muscle soreness is common when you try a new activity, but
pain can mean you're injured. If you are very tired, you may be doing too much
too soon.
Some injuries and illnesses related to physical activity
include the following:
Dehydration may result from losing too much water
through sweating and failing to replace it by drinking as you exercise. Follow
these guidelines to
avoid dehydration when exercising.
Overhydration (hyponatremia) is having too much fluid in the
body. It's possible to become overhydrated from drinking too much fluid. This
is rare, but it can happen to people who do strenuous exercise for a long time,
such as long-distance runners. You can avoid overhydration by learning to match
your fluid intake to how much fluid you lose through sweat, and by noticing if
you have symptoms of overhydration. Symptoms can include feeling bloated (your
watch band or race bracelet may become tight), sick to your stomach, or
confused. Overhydration during exercise is unusual, but it is a medical
emergency when it happens.9
Overuse injuries can happen to anyone who overuses
certain joints or muscles. Doing too much too soon or intensive exercise and
sports can lead to overuse injuries. Not using the proper form for the activity
or wearing poorly fitting shoes can also cause injury.
America On the Move offers free, personalized online
resources, interactive tools, community support, and events. This program helps
you build eating and activity habits that positively affect your weight and
health. Its guidelines include walking an additional 2,000 steps each day and
decreasing daily caloric intake by 100 calories.
American Heart Association (AHA)
7272 Greenville Avenue
Dallas, TX 75231
Phone:
1-800-AHA-USA1 (1-800-242-8721)
Web Address:
www.americanheart.org
Call the American Heart Association (AHA) to find your
nearest local or state AHA group. AHA can provide brochures and information
about support groups and community programs, including Mended Hearts, a
nationwide organization whose members visit people with heart problems and
provide information and support. AHA's Web site also has information on
physical activity, diet, and various heart-related conditions.
Centers for Disease Control and Prevention (CDC):
Physical Activity Topics
1600 Clifton Road
Atlanta, GA 30333
Phone:
1-800-CDC-INFO (1-800-232-4636) (404) 639-3311
TDD:
1-888-232-6348
Web Address:
www.cdc.gov/nccdphp/dnpa/physical/index.htm
This Web site has information about physical activity
for all ages, including expert guidelines, overcoming barriers to getting and
staying active, health benefits, and more.
National Health Information Center:
HealthierUS.gov
P.O. Box 1133
Washington, DC 20013-1133
Phone:
1-800-336-4797 (301) 565-4167
E-mail:
info@nhic.org
Web Address:
www.healthierus.gov
HealthierUS.gov provides information on physical
activity, diet, disease prevention, and making healthy choices.
President's Council on Physical Fitness and
Sports
200 Independence Avenue SW, Department W
Suite 738-H
Washington, DC 20201-0004
Phone:
(202) 690-9000
Fax:
(202) 690-5211
E-mail:
fitness@hhs.gov
Web Address:
www.fitness.gov
This Web site has physical activity ideas and tips for
all ages. The President's Challenge interactive Web site lets you record your
daily activity and track your progress. You can also receive an award when you
reach your goal.
Shape Up America!
P.O. Box 15009 Native Dancer Road
North Potomac, MD 20878
Phone:
(240) 715-3900
E-mail:
info@shapeup.org
Web Address:
www.shapeup.org
Shape Up America! is a national coalition of industry
and medical experts in nutrition and fitness. Its goals are to make Americans
more aware of the importance of maintaining a healthy weight and to provide
information about how to lose weight and stay fit. The organization has
published several booklets on weight loss and diet, which can be ordered from
the Web site.
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Centers for Disease Control and Prevention (2004).
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Buchner DM (2008). Physical activity. In L Goldman, D
Ausiello, eds., Cecil Medicine, 23rd ed., pp. 64-67.
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This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
Barlow CE, et al. (1995). Physical fitness,
mortality, and obesity. International Journal of Obesity and Related Metabolic Disorders, 19(Suppl 4): S41-S44.
U.S. Department of Health and Human Services (2002). Physical activity fundamental to preventing disease. Available online: http://www.aspe.hhs.gov/health/reports/physicalactivity.
Centers for Disease Control and Prevention (2004).
Strength training among adults aged 65 or older. MMWR,
53(2): 25-28.
Buchner DM (2008). Physical activity. In L Goldman, D
Ausiello, eds., Cecil Medicine, 23rd ed., pp. 64-67.
Philadelphia: Saunders Elsevier.
Chakravarthy MV, et al. (2002). An obligation for
primary care physicians to prescribe physical activity to sedentary patients to
reduce the risk of chronic health conditions. Mayo Clinic Proceedings, 77(2): 165-173.
Simon HB (2003). Diet and exercise. In DC Dale, DD
Federman, eds., Scientific American Medicine, Clinical
Essentials, chap. 4. New York: WebMD.
U.S. Department of Health and Human Services (2008).
2008 Physical Activity Guidelines for Americans (ODPHP
Publication No. U0036). Washington, DC: U.S. Government Printing Office.
Available online:
http://www.health.gov/paguidelines/pdf/paguide.pdf.
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