You have probably heard someone say that they are physically fit. Or perhaps you have heard someone say that they need to get physically fitter. What exactly is physical fitness?

Do You Remember When You Were Younger?

You may recall when you were younger and running up a flight of steps was not a big deal. Perhaps you even got to the top and still had enough energy to run a marathon. You did not question your physical fitness. In fact, you took it for granted. You had balance, endurance, flexibility, and strength.

A New Perspective On Physical Fitness

Optimal physical fitness is a state that allows for optimal level of cardio-pulmonary endurance, balance, muscular strength, flexibility, and maintaining a healthy body weight. However, I think optimal physical fitness varies depending on age and pre-existing medical conditions. Thus, a good goal is to strive for optimal physical fitness for your age and co-morbidities. Meaning, do not expect to do what a marathon runner half your age can do.

Optimal Physical Fitness Includes 4 Ingredients

When you are trying to improve your physical fitness, there are four ingredients that should be kept in mind (think F.A.B.S.):

1. Flexibility – tight muscles lead to injury; therefore, it is imperative to incorporate gentle daily stretching in your get physically fitter lifestyle. Flexibility also eases back pain, improves posture, as well as your balance.
2. Aerobic activity [endurance] – revolves around the cardiovascular-pulmonary system, which is our source of life sustaining oxygen and nutrients. Some examples of aerobic exercises include walking briskly, jogging or running, swimming, cycling, etc.
3. Balance – we take our balance for granted until we lose it. Improving our balance can keep us from serious injuries due to falls as we get older. Falls in the elderly is a significant risk factor that can be minimized when we practice techniques daily that improve our balance.
4. Strength – strong muscles are required to support our body and allow us to do normal daily activities without difficulty. Strength training also protects our bones.

Before YOU START THINKING I CAN’T

The problem with being physically fit is that many people think it involves some strenuous and time-consuming routines. However, I will be the first to say it does not. I speak from experience. I worked out from two to three hours a day for a good portion of my life. Now I work out smarter and maintain my physical fitness. It’s a matter of attitude.

A SIMPLE ROUTINE THAT I USE

1. I found the exercises that gave me maximum benefit for the effort.
2. I make my routine fun by varying the exercises and listening to music
3. I incorporate 1 hour of gentle yoga three times a week for balance and flexibility.
4. I do 30 minutes of strength training 5 days a week
5. I work on my cardio-pulmonary endurance with walking hills and climbing stairs daily
6. I also incorporate at least three 20–30-minute sessions of HIIT weekly

TAKE TIME FOR YOUR FITNESS AND AVOID DIS-EASE

It’s no fun feeling aches and pains all the time. Worse, getting winded when you try to play with your grandchildren or just climb up the stairs from your basement. However, do not be discouraged. Start with small steps that will give you wins. A good aim is to be 1% better today than you were yesterday. Start with one set, or five minutes, whichever is easier for you to accomplish and sustain. One set can be as simple as one exercise repeated anywhere from 10, 12, 15, or 20 times. Five minutes of walking briskly or climbing steps. Remember, shift your focus to healthy and always approach it from a mindset of love and gratitude.

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