Home

About me.

Good day everyone! It’s me Joshua Consulta and I created this article for you guys. I’m a senior high student with my chosen strand (STEM) and I hope that you’ll enjoy reading this article about fitness.

You can follow me on Facebook and Instagram.

Exercise and Fitness

Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers.

What exercise does to your body?

Regular physical activity can improve your muscles strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

Why is physical fitness important?

Fitness is very important for good health. Besides feeling better mentally, exercising can help protect you from heart disease,stroke, obesity, diabetes, and high blood pressure; and it can make you look younger, increase and maintain bone density, improve the quality of your life, and may keep you from getting
sick. Exercising also helps you control stress better, and can make you feel happier and less nervous.

Activities that can help you to become fit

Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve his the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others.

  • Brisk walking or jogging
  • Yard work (mowing, raking)
  • Dancing
  • Swimming
  • Biking
  • Climbing stairs or hills
  • Playing tennis or basketball

Balance exercise, help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include:

  • Tai-Chi, a “moving meditation” that involves shifting the body slowly, gently, and precisely, while breathing deeply.
  • Standing on one foot.
  • The heel toe walk.
  • The balance walk.
  • Standing from a seated position

NUTRITION

Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.

Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.

Source of proteins:

  • poultry, such as chicken and turkey
  • red meat, such as beef and lamb
  • fish, such as salmon and tuna
  • dairy, such as milk and yogurt
  • legumes, such as beans and lentils
  • eggs

If you are a vegetarian, there’s still an option.

  • an apple
  • a banana
  • whole-grain crackers
  • a slice of whole-grain bread

Fitness program that can help you to achieve your fitness goals.

Endurance:

  • Warm up for 10 minutes at a comfortable pace.
  • Run or walk for 20 minutes at an intensity you are comfortable with, but a bit harder than the speed at the warm-up – without stopping.

Core Strength:

  • 1. 10 push-ups, either with bent knees, or as in the picture below.
  • 15 squats. Exercise the front of your thighs (quadriceps), buttocks and lots of stabilizer muscles. Keep your hands behind your neck and keep your legs a shoulder width apart. Keep your back upright (look up and forward, and tighten your abdominal muscles somewhat), bend your legs and “go down” as far as you can without losing your balance. Go down slowly and upwards relatively quickly.
  • 10 squat jumps – same movements as for squats described above, but move so quickly up that you jump up in the air.

Being fit and exercising has an infinite amount of benefits to your health. It will help you live longer. It will help you enjoy the happiness and the sadness in life. It will keep your body strong and give a good impression of your sense of self-worth to those around you.

If you want to become strong, fit and healthy then you should start to do some exercise and make yourself a better version than before.

Thank you for reading the whole article!

I hope you gained something important that can change your lifestyle in this article that I made.