Experts define physical fitness as “one's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This description goes beyond being able to run quickly or lift heavy weights. (Source: https://www.medicalnewstoday.com)
You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.
If you’re interested in getting fit or staying fit, you’re probably familiar with the basics of what it takes — like eating right and exercising. But did you know that there are some practices that can make a big difference in your success?
A simple routine of 7 exercises, performed daily, can help you burn fat, build lean muscle, and increase your overall fitness. By adding physical activity to your daily routine, you'll enjoy better health and well-being. These exercises are easy for everyone to do at home or work—even people with injuries or minimal mobility.
Do you want to boost your fitness? Do you want to become stronger, leaner, and more fit? Then welcome to Daily Practices To Boost Your Fitness. We will provide all you need to start working out and becoming healthier.
If you are looking for short-term results and long-term success, you need to keep your eye on the prize. But where should you focus your energy? Which practices will translate directly into a more fit and healthy you in the immediate future? Here are 11 that will help you achieve your fitness goals.
1. Exercise Is Key
Even if you just get out for a walk a few times a week, exercise is important in your daily routine to stay fit and healthy according to the Physical Activity Guidelines for Americans. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help combat depression.
Even if you just get out for a walk a few times a week, exercise is important in your daily routine to stay fit and healthy according to the Physical Activity Guidelines for Americans. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help combat depression.
2. Have a Good Sleep
Sleep affects our physical and mental health tremendously, and many of us do not get enough according to Mayo Clinic. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake.
3. Get Your Checkups
Get to your doctor for your annual physical just to make sure everything is as it should be. If you have insurance, usually these services are covered, so take full advantage of your benefits. That being said, know your own body so that you are aware when something seems awry. Do breast or testicular self-exams, and get suspicious moles checked out. Get exams regularly even if you are healthy so that if and when something is abnormal, you know about it and can take action, in conjunction with your doctor.
4. Eat the Right Foods and Portion Each Meal
No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.
Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.
5. Keep Track of Calories and Food Intake Per Day
Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.
6. Reduce Your Stress
Stress can cause many problems, from heart trouble to digestive problems. This should not come as a surprise. What many people do not know is what to do about it, how to manage their stress. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature, and enjoyable hobbies all help alleviate the harmful effects of stress on the body. Don't overwork. Take breaks (vacations, mini-vacations, days off) and surround yourself with people who support you.
7. Don't Bottle It Up
Keeping emotions bottled up inside can cause mental and emotional stress as well as physical symptoms. Unexpressed feelings can lead to depression, sleep problems, eating disorders, and even physical pain. Learn to talk about your feelings, or express them through some sort of art. Even writing thoughts and feelings down is a good way to express things you find hard to say.
8. Take your workout with you.
Many people travel frequently for work, to visit family, or for vacation. While traveling can make it less easy to fit in your workout, it’s definitely not an excuse to slack off in the fitness department. Talk with your trainer about a travel workout option, pack a resistance band or TRX strap, or pack a workout DVD that doesn’t require any equipment at all! There are endless resources for fitness on the go; it just takes a little planning ahead of time.
9. Set a deadline.
People are more efficient and more likely to reach their goals with a deadline in the picture. Having a deadline helps to eliminate procrastination and makes the goal seem more tangible and realistic. Having a deadline doesn’t mean you can start being “unhealthy” after you reach your goal, but it simply allows you to have a checkpoint to work toward. Once you reach your goal and deadline, reevaluate and set a new goal! It’s all about progress, not perfection, and there is always something we can improve on when it comes to health and fitness.
10. Stay Motivated
An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.
NOTE: The key to success in any fitness regime lies in consistency.
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