Achieve better fitness: Your guide to active living

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Embarking on a journey to improve physical fitness through increased activity is both empowering and rewarding. Discover simple as well as effective steps to enhance your well-being and elevate your fitness levels. So, let’s dive into practical tips that make a significant difference in your health and vitality.

How to improve physical fitness by increasing physical activity?

1. Do 30 minutes of aerobic exercise on most days

Aerobic exercise is crucial for enhancing physical fitness. So, aim for the recommended 150 minutes of exercise per week, breaking it down to 30 minutes on 5 days. Alternatively, you can opt for 75 minutes of vigorous aerobic exercise weekly, such as kickboxing, stair climbing, or running.

2. Perform strength training

Include strength training twice a week, focusing on major muscle groups such as the abdomen, arms, lower back, chest, hips, legs, and shoulders. It’s not necessary to train all muscles simultaneously. For instance, target arms, lower back, chest, and shoulders one session and focus on the abdomen, hips, and legs the next time.

3. Take a fitness class

Engage in fitness classes that combine exercise with socialization. Group workouts enhance motivation compared to solo exercises. Consider classes such as spinning, Zumba, step aerobics, yoga, tai chi, or Pilates.

4. Incorporate more movement

Increase daily physical activity by finding opportunities for light exercise. Simple changes, like doing sit-ups during TV commercials, parking farther from store entrances, or choosing stairs over elevators, contribute to cardiovascular health and overall fitness.

5. Set goals

Stay motivated and focused by setting SMART goals (Specific, Measurable, Action-oriented, Realistic, Time-based). For example, if your aim is daily exercise, set a goal like “walking for 30 minutes every morning this week.”

6. Document your progress

Keep track of your achievements to stay motivated. For example, record weight and body measurements, running distances and times, lifting weights, the number of sit-ups or push-ups, or holding challenging positions like a plank for a specific duration.

7. Start small

If you’ve been sedentary, avoid sudden, intense exercises to reduce the risk of injury. Begin with light activities like walking, swimming, or cycling, gradually increasing intensity and duration over time.

Conclusion

Increasing physical activity is the key to unlocking a healthier, stronger you. With small, consistent steps, you’re on the path to improved fitness and overall well-being. Keep moving, stay motivated, and enjoy the journey to a healthier lifestyle!