Fitness: What It Is, Health Benefits, and Getting Started

It’s not just about losing weight when you start an exercise program; it’s about taking a holistic approach to health. There are numerous advantages to our mental and physical health, but how can we determine how much exercise is sufficient and where should we begin? We will discuss the advantages of physical activity and the steps you can take to start including it in your life for a happier, healthier you in this blog.

What is the Purpose of Physical Activity?

Physical activity on a regular basis has both short-term and long-term health benefits. Some examples include: Improved brain health.
reduced risk of several types of cancer, heart disease, stroke, and type 2 diabetes, for example. bolstered muscles and bones. enhanced capacity to complete daily tasks. Improved sleep quality.
Reduced high blood pressure.
Reduced arthritis pain and associated disability.
Reduced risk for osteoporosis and falls.
Reduced symptoms of depression and anxiety.
support for achieving a healthy weight or losing weight (for more information, see our blog on the benefits of exercise).

How Much Physical Activity Do I Need?

The exact amount of physical activity needed to maintain a healthy weight varies greatly from person to person as it is dependent on so many factors.

It is recommended that to maintain your weight you should aim to work your way up to 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity each week. This could be brisk walking 30 minutes a day, 5 days a week, or you could try swimming laps for 25 minutes, 3 times a week, for a more vigorous form of exercise. However, this is a recommendation, and it’s important to adapt this to what feels right for you.

In order to lose weight, you may need to do more physical activity. You should try to incorporate exercise and a healthy diet into a balanced lifestyle that encourages positive changes and leaves you feeling satisfied. What Do Moderate- and Vigorous Intensity Mean? 1
Moderate intensity refers to exercise which causes an increase in breathing and heart rate, however you can maintain a conversation. This might include:

Walking briskly (roughly 15 minutes per mile).
chores in the garden, such as sweeping the leaves or using a lawnmower. Actively playing with children.
Biking at a casual pace.
Taking it to the next level, vigorous intensity means exercise that makes it hard to talk and makes your heart rate and breathing rate go up a lot. This may include:
Jogging or running.
Swimming laps.
Rowing.
Team sports such as football and rugby.
Hiking.
Dancing.
Activity: Getting Physically Active for the First Time Download our How to Start Exercise Worksheet to set yourself up for exercise achievement through planning and understanding what will work for you the best!
Remember, physical activity is about more than just losing weight and burning calories, it’s about making exercise a sustainable part of your lifestyle. Exercise should be something that you enjoy and leaves you feeling good. If dancing around the house or kicking around a football with your kids is what brings you joy, then get yourself involved! As part of your weight loss journey it’s important to reflect on the new activities you can engage in, rather than just focusing on the number on the scale.