What do you think the term fitness means these days?
“Fitness” is a general term that means different things to different people.
It refers to your own optimal health and overall well-being . Being fit doesn't just mean being physically healthy, but also being emotionally and mentally healthy.
It defines every aspect of your health. Smart eating and active living are fundamental to fitness.
According to our complete guide to fitness, when you're fit, you have... :
Energy to do what's important to you and be more productive.
endurance and a positive attitude to meet the mental challenges and emotional ups and downs of daily life and to manage stress
a reduced risk of many health problems, such as heart disease, cancer, diabetes and osteoporosis.
The ability to look and feel your best
Physical strength and endurance to meet physical challenges
A better chance of having a better quality of life and perhaps even a longer life.
Physical fitness includes five essential elements
Flexibility, cardiorespiratory fitness, muscular endurance, muscular strength and body composition.
Physical fitness is of vital importance for health and well-being, as well as for the ability to perform normal activities of daily living without undue fatigue.
Physical activity and exercise training programs should be designed to improve each of the key components of health-related fitness, in addition to preventing chronic diseases (e.g., heart disease, diabetes, osteoporosis, etc.).
Fitness is a very personal term!
Fitness is having a healthy mind, body and soul to enable you to maximize your potential and help others maximize theirs.
Your definition of fitness will be influenced by your interests, physical abilities, and goals.
Being physically fit and healthy involves having good physical condition:
- The spirit
- Body
- Spirit
Physical fitness is the ability to function effectively in an active environment that matches your personal interests and goals.
You need to have your own definition and create a foundation that you can build on throughout your life.
Your fitness goals should always be realistic and an integral part of your active life.
Whether running a marathon or going for a walk, always operate in an environment you can manage.
Functional fitness refers to your ability to perform all the physical tasks you need to do every day.
For example, if you are in good physical condition, you can carry a bag of groceries without straining a muscle, bend over to pick up laundry from the floor without straining your back, or even exercise regularly.
Flexibility is an important factor in functional fitness, and staying active can help. Movement helps loosen the body and keep muscles limber.
Physical fitness is the condition of being physically fit and healthy and involves attributes that include, but are not limited to, mental acuity, cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility.
While there is a standard definition of fitness, each individual may have their own understanding of what it means. For some, being fit means being able to complete a marathon or lift a significant weight.
For another, it might mean walking around the block without getting out of breath. Your definition of fitness will be influenced by your interests, physical abilities, and goals.
Whatever the definition, it is important that each individual keeps their personal definition of fitness within a healthy framework.
This means you need to have realistic expectations and maintain balance and moderation in all aspects of life.
Set small, achievable goals and avoid placing too much emphasis on numerical fitness metrics.
This can help your fitness journey seem less daunting and more enjoyable.
What are the 4 types of fitness?
Four Types of Exercise Can Improve Your Health and Physical Abilities
Learn about the four types of exercises and how they can benefit you. For workout videos and examples of how to perform some of the exercises listed below
Most people tend to focus on just one type of exercise or activity and think they're doing enough. Research has shown that it's important to do all four types of exercise: endurance, strength, balance, and flexibility.
Each of these has different benefits. Doing one type of exercise can also improve your ability to do others, and variety helps reduce boredom and the risk of injury.
No matter your age, you can find activities that match your fitness level and needs!
On this page:
- Endurance
- Strength
- Balance
- Flexibility
Endurance Exercises for Seniors
Endurance activities, often referred to as aerobic, increase your breathing and heart rate.
These activities help keep you healthy, improve your fitness, and help you accomplish the tasks you need to do every day.
Endurance exercise improves the health of your heart, lungs and circulatory system.
They can also delay or prevent many common diseases in older adults, such as diabetes, colon and breast cancers, heart disease, etc. Physical activities that build endurance include
- Brisk walking or jogging
- Gardening work (mowing, raking)
- Dance
- Swimming
- Bike
- Climbing stairs or hills
- Playing tennis or basketball
Increase your stamina or "endurance" so you can keep up with your grandchildren on a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and rake leaves.
Aim for at least 150 minutes of activity per week that gets you breathing hard. Try to be active throughout the day to achieve this goal and avoid sitting for long periods of time.
Safety Tips
Do some light activity, such as an easy walk, before and after your endurance activities to warm up and cool down.
Listen to your body: Endurance activities should not cause dizziness, chest pain or pressure, or a feeling of heartburn.
Be sure to drink fluids when you are doing any activity that makes you sweat. If your doctor has advised you to limit your fluid intake, check before increasing the amount of fluid you drink during exercise.
If you must exercise outdoors, be aware of your surroundings.
Dress in layers so you can add or remove clothing as needed in hot or cold weather.
To avoid injury, use safety equipment, such as a helmet, when riding a bicycle.
Strength Exercises for Seniors
Your muscle strength can make a big difference. Strong muscles help you stay independent and make everyday activities easier, like getting up from a chair, climbing stairs, and carrying groceries.
Keeping your muscles strong can help you maintain balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong.
Some people call using weights to improve muscular strength "strength training" or "resistance training."
Some people choose to use weights to improve their strength.
If you do, start by using light weights and then gradually increase them.
Others use resistance bands, stretchy elastic bands of varying strengths. If you're a beginner, try working out without a band or use a light band until you're comfortable.
Add a band or move to a stronger (or heavier) band when you can do two sets of 10-15 reps without any problems.
Try to do strength exercises for all of your major muscle groups at least two days a week, but don't exercise the same muscle group two days in a row.
Below are some examples of strength training exercises:
- Lifting weights
- Carrying groceries
- Grabbing a tennis ball
- High arm flexion
- Arm flexion
- Wall push-ups
- Lift your body weight
Using a resistance band
Safety Tips
- Do not hold your breath during strength training exercises and breathe regularly.
- Exhale when you lift or push, and inhale when you relax.
- Consult your doctor if you are unsure about whether you should do a particular exercise.
Balance exercises for seniors
Balance exercises help prevent falls, a common problem among older adults that can have serious consequences.
Many lower body strengthening exercises also improve your balance. Balance exercises include:
- Tai Chi , a "moving meditation" that involves moving the body slowly, gently and precisely, while breathing deeply.
- To stand on one foot.
- Heel-toe walking.
- Walking in balance.
- Stand up from a sitting position.
Safety Tips
- Have a sturdy chair or someone nearby that you can hold on to if you feel unsteady.
- Consult your doctor if you are unsure about whether you can do a particular exercise.
Flexibility Exercises for Seniors
Stretching can improve your flexibility.
By moving more freely, it will be easier to bend down to tie your shoes or look over your shoulder when backing your car into the driveway.
Flexibility exercises include:
- The Back Stretching Exercise
- Inner Thigh Stretch
- Ankle Stretch
- Back Leg Stretch
Safety Tips
- Stretch when your muscles are warm.
- Stretch after endurance or strength training exercises.
- Don't stretch so much that you hurt yourself.
- Remember to always breathe normally when stretching.
If you are unsure about a particular exercise, talk to your doctor.
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Did you like this article and it helped you better understand and grasp the world of fitness today. Let me know in the comments if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Wellness articles, take a look at the fitness coaching and leg exercises sections of the blog, you will find plenty of workouts and exercises to do at home. And if you want to know more about sports nutrition (food supplements) to build muscle or lose fat, do not hesitate to consult the fitness accessory collection .
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