Being physically fit involves a lot more than lifting heavy weights or having the ability to sprint. Flexibility, body composition, muscular strength, endurance and cardiorespiratory fitness are all part of physical fitness. You are physically fit when all of these components are working optimally. However, you might be physically unfit if you’re struggling to get things done and can’t seem to fight some diseases.
Our comprehensive guide explores some benefits of physical fitness. Continue reading to learn more about how to stay motivated when you don’t feel like working out.
Benefits of physical fitness
Although creating time for exercising may seem like a lot of work, you stand to benefit from being fit in the long run. Here are some more reasons why you should consider being more active.
Weight management and maintenance
Weight gain can occur due to poor eating habits and lack of exercise. Sometimes you may eat a calorie-deficit diet but gain weight because of a sedentary lifestyle.
Physical fitness is a great way to burn calories that may otherwise be stored as fat. Setting at least 30 minutes daily to work out can help you maintain a healthy weight. Working with a personal trainer such as Alexandra Chipurnoi is also an excellent way to lose and keep weight off. She’ll advise you on how many calories to consume daily and recommend the right exercises, depending on your age.
Protection against chronic diseases
Obesity is a risk factor for many chronic diseases. Research shows that stroke and heart disease are the leading causes of death in the US. Studies also indicate that moderate physical activity can reduce the risk of contracting these diseases. Exercise improves cholesterol levels, lowers blood pressure, strengthens the heart muscle and reduces inflammation.
Physical fitness can also prevent bone and muscle loss. Adding weight-bearing exercises to your fitness routine reduces the risk of osteoporosis. Exercising also leads to strong bones and muscles, protecting you against injuries.
Promotes increased energy and stamina
Taking short walks, riding a bike or climbing the stairs can boost your energy. Exertion stimulates the body to produce more mitochondria in your muscle cells. Mitochondria create fuel from the oxygen and foods you consume. Exercising promotes the production of more mitochondria. The more mitochondria you have, the higher your body’s energy supply.
Regular exercise also promotes the circulation of nutrients and oxygen in your body. This improves your muscular strength and boosts your endurance.
Enhanced quality of sleep
You should consider getting more active if you constantly have insomnia, sleep apnea and other sleep-related problems. Engaging in at least 30 minutes of mild aerobic exercise can improve sleep quality.
Slow to moderate exercise reduces stress and anxiety, factors that may lead to delayed sleep onset and cause sleep deprivation. Research shows that exercising gives you the mental endurance to handle stress better. Furthermore, light exercise releases happy hormones. You’re able to sleep better when you’re stress-free.
Improves mental endurance
Physical fitness does more than simply build your physical resilience. It also helps to foster mental endurance. Research shows that physical activity can also lead to improved thinking, better memory and the ability to focus.
This is because working out increases blood circulation to the brain and releases endorphins that improve mood, which is essential for mental health.
Exercises such as lifting weights, resistance training and high-intensity interval training are excellent ways to build mental and physical endurance. Aerobic exercises such as cycling and swimming can also help build mental resilience.
How to stay motivated to exercise
Let’s be honest – you won’t always be excited to wake up for that morning jog or quick session at the gym. Sometimes work schedules, family duties and life can get in the way, and you would rather skip that workout. If you’re struggling to stay motivated, here are a few tips to help you get back on track.
Set simple, achievable goals
Scheduling a 45-minute workout with different exercises that your body can’t handle will only frustrate you. Start with simple, everyday exercises such as walking, cycling or swimming to motivate yourself. You can move to other high-intensity exercises such as strength training once your body adapts to the simpler exercises.
Change your workout routine
Working out at home is great but can get boring over time. Vary your workouts to include outdoor exercises. You can walk in the park, jog through the neighborhood, or do some yoga at a local park. Constantly updating your routine will help you stay focused and motivated.
Schedule your workouts
Making physical fitness part of your daily schedule makes it easier to remember. When writing your to-do list, set aside time for a daily workout. This will not only keep you motivated, but will also promote more efficiency throughout the day.
Final thoughts
Physical fitness has numerous benefits for everyone, regardless of age, gender or physical ability. Taking time to engage in simple exercises can help decrease stress levels, improve cognitive functioning, reduce your risk of cardiovascular disease, and lead to more productivity. Working with a personal trainer can also help you choose the right exercise depending on your age and fitness goals.