Most people feel that they are physically healthy if they can perform the physical activity needed at work or in their leisure activities. These words are sometimes used interchangeably, but they are not interchangeable.
Everybody movement or action that expends energy is referred to as physical activity. This movement may be linked to your career, housework, leisure activities, or mode of transportation. Physical health, on the other hand, refers to a person’s capacity to engage in physical activity.
What does it mean to be physically fit?
To be physically fit, you must have: 1) aerobic (cardiovascular) endurance, which is the ability of your heart and lungs to provide oxygen during prolonged physical activity; 2) muscular endurance and strength, which is the ability to perform activity without fatigue and with the force required; and 3) a healthy body composition, which is determined by the relative amounts of body fat, muscle, bone mass, and femur mass.
A fit person can perform daily tasks with agility, strength, and coordination, as well as have enough energy to enjoy leisure time and respond to unexpected emergencies.
Tip
Body mass index, waist circumference, body fat percentage, strength tests, and endurance exercises are all ways to assess physical fitness.
Consider Body Mass Index
The body mass index is one of the default health metrics used by the Centers for Disease Control and Prevention, despite the fact that it is not a perfect unit of measurement. Your BMI provides a rough estimate of where you fall on the obesity scale. To figure it out, square your height in inches and multiply it by 703. Then multiply this number by your weight in pounds. Your BMI is the end product. Your BMI should be between 18.5 and 24.9 if you’re physically fit. Anything less than that is considered underweight by most people, and anything more is considered overweight or obese.
It’s worth noting that BMI can wrongly label anyone who is very muscular as obese.
Measure Your Waist
Since it focuses on your abdominal area, waist circumference is critical for assessing your level of health. Excess fat in this region raises the chances of developing a variety of health issues, including type 2 diabetes and hypertension. If you’re a male, your waist circumference should be under 40 inches, and if you’re a non-pregnant woman, it should be under 35 inches.
Calculate Body Fat
The amount of body fat you have is related to a variety of health risks, including cardiovascular disease. Your leanness is also related to societal fitness expectations such as muscle definition — you can’t get a six-pack set of abs if they’re covered under a layer of fat. “Fitness” is described by the American Council on Exercise as a body fat percentage of 14 to 17 percent in men and 21 to 24 percent in women. Body fat can be measured using a variety of methods, including air displacement pods at health centers or skinfold measurement calipers obtained from a gym or health center. The calipers pinch the skin to provide an estimate of how much fat is there.
Do Some Pushups
According to Men’s Fitness magazine, the pushup is the “standard protocol” for strength training since it measures both muscle endurance and strength. Get down on the floor and do as many pushups as you can before you can no longer complete them properly. If you’re in good shape and between the ages of 20 and 29, you should be able to perform 35 to 44 pushups. You should be able to complete 24 to 34 pushups if you are between the ages of 30 and 39. You should be able to do 20 to 29 pushups if you’re between the ages of 40 and 49. The CDC suggests that you exercise all of your main muscle groups at least twice a week for optimum fitness.
Assess Cardiovascular Endurance
Take the phase test to determine your aerobic fitness, according to Harvard Medical School. Set a three-minute timer for yourself. Step up onto a 12-inch step with your right foot until the timer goes off, then put your left foot up to your right foot and step back down. Carry on at a pace of 24 steps per minute for the rest of the exercise. Sit down and relax for one minute after the timer beeps. Then, for 60 seconds, count your pulse. Your pulse must fall within a range unique to your gender and age to be considered physically fit. The CDC suggests that you do 150 minutes of cardio a week, such as running or brisk walking, to maintain your health.
All About On Fire Fitness & Physical Therapy
On Fire Fitness & Physical Therapy has one mission: promoting fitness, health, and lifestyle changes we all need to stay happy and healthy well into our senior years. Starting small, focusing on one behavior at a time, and support from others can help you achieve your exercise or other health-related goals. Making a lifestyle change can be challenging, especially when you want to transform many things at once. But we know, the hardest step in climbing to the top of a mountain is the first one.
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