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|  What exactly is physical fitness? Being fit means you have more energy to do daily tasks, can be more active, and do not tire as easily during the day. Being fit also helps you build a positive self-image and feel better about yourself. You do not have to spend hours in a gym to be physically active. Every time you throw a softball, swim a lap, or climb up a flight of stairs, you are improving your health and fitness level. The American Academy of Pediatrics has developed this brochure to help you understand what physical fitness is and to give you ideas on how you can become more physically active. Benefits of physical activity Physical activity has many proven benefits. When you are physically fit, you feel and look better, and you stay healthier. Physical activity can help you to:
Physical activity also has many other health benefits, such as helping to ward off heart disease. Coronary heart disease is the leading cause of death in the United States. Research has shown that your risk factors as an adult for developing heart disease start during your childhood. A lack of physical activity is one of the major risk factors influencing heart disease, such as high blood pressure, and other medical illnesses. Physical fitness is a balance of many areas To be physically fit, you must work on all aspects of fitness, including the following: Cardiorespiratory endurance (aerobic fitness) – This is the ability of the heart, lungs, and circulatory system to deliver oxygen and nutrients to all areas of your body. When you are active, you breathe harder and your heart beats faster so that your body is able to get the oxygen it needs. If you are not fit, your heart and lungs have to work extra hard during physical activity. Body composition (body fat) – This is the percentage of body weight that is fat. Overweight people have more body fat in relation to the amount of bone and muscle in their bodies than do people who are physically fit. Overeating, not exercising enough, or both often lead to more body fat. Being overweight increases your risk of diabetes, high blood pressure, and heart attacks. Muscle strength and endurance – This is the amount of work and the amount of time that your muscles are able to do a certain activity before they get tired, such as lifting heavy objects or in-line skating. Flexibility – Flexibility is the ability to move joints and stretch muscles through a full range of motion. For example, people who are very flexible can bend over and touch the floor easily. A person with poor flexibility is more likely to get hurt during physical activity. What can I do to become more fit? First, you have to make the commitment to become more physically active. Try to do some physical activity every day, whether it is through physical education classes in school or an activity on your own. Exercise should be a routine part of your day, just like brushing your teeth, eating, and sleeping. It may help to plan a physical activity with a friend or family member. Most people find that it is more fun to exercise with someone else. More importantly, though, is that you like the exercise or activity. You are more apt to stay in the habit of doing whatever activity you choose if it is one that you enjoy. Now is a good time to pick a “life sport” that you enjoy. Unlike a competitive team sport like football or baseball, a life sport is any kind of physical exercise or activity that you can do throughout your life. Examples of life sports are:
In general, the more aerobic an activity, the more calories – and eventually fat – you will burn. The chart at the end of this brochure gives you an estimate of the aerobic level of many different activities. You will notice that all physical activities burn more calories than sitting does. Choose any activity you enjoy. If you like the exercise, you will want to keep doing it. Anything that involves movement qualifies as exercise. You do not have to be on a sports team, have expensive athletic clothes or shoes, or be good at sports to become more fit. Any type of regular, physical activity is good for your body. Household chores, such as mowing the lawn, vacuuming, or scrubbing, involve exercise and may have fitness benefits, depending on how vigorously you do the chores. The most important thing is that you keep moving. Be sure to include stretching exercises in your daily routine. Before you do any physical activity, you should stretch out your muscles. This warms them up and helps protect against injury. Stretching makes your muscles and joints more flexible, too. It is also important to stretch out after you exercise to cool down your muscles. Exercise videotapes, programs on television, and magazines can show you examples of how to stretch out different muscle groups, as well as different exercises you can do. Just about any physical activity will improve fitness. For examples, walking is better than riding in a car, and using the stairs is better than taking an elevator. Making small changes like these in your everyday life can make you more physically fit.
How Often Should I Exercise?
Make exercise a part of your lifestyle. Your goal should be to do some type of exercise every day, or at the very least, three to four times a week. Try to do some kind of aerobic activity that requires continuous physical activity without stopping for at least 20 to 30 minutes each time. Do the activity as often as possible, but do not exercise to the point of pain because this can lead to injury.
Like all things, exercise can be overdone. You may be exercising too much if:
Physical activity is just one important part of preventive health care, which should be a part of your daily lifestyle. The activities you decide to do should be enjoyable, use a variety of muscle groups, and include some weight-bearing exercises. If you are not exercising much now, increase your level of activity gradually and have fun! Exercise for a better today and a healthier tomorrow!
Fitness Activity Chart
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