Physical health is recognizing the need for physical activity, healthy food, diet, and rest to prevent illness and injury or manage chronic health conditions. Regular exercise, proper diet, and nutrition may help to maintain physical health.
Importance:
Physical activity can reduce the risk of many diseases like obesity, hypertension, heart disease, insomnia, type 2 diabetes, and cancer. Physical exercise helps to improve health. It can provide immediate and long-term benefits. Regular activities may improve quality of life.
Physical activity helps to improve the following factors:
- Cardiovascular Fitness
- Boost the Immune System
- Built Strong Bones
- Strengthening of the Muscles
- Reduce Depression
- Control Anxiety
Components of Physical Fitness:
Fitness can be divided into two different parts or components
- Health-Related Components
- Skills-Related Components
Health-Related Components
There are four types of health-related components
- Flexibility
- Body Composition
- Muscular Endurance
- Cardiovascular Fitness
Flexibility
Flexibility is the range of motion (ROM) at the joints or the ability to change position easily according to the situation.
EXAMPLES:
- Stretching
- Yoga
- Pilates
Body Composition:
It is the percentage of bone, fat, and muscle in the human body or the percentage of the body weight that is fat, bones, and muscles. It helps assess health. People can improve body composition by eating a healthy diet like vegetables, fruits, grains, and essential fats. You can also enhance your body composition to manage your stress level and prioritize your mental health.
Exercises:
- Pushups
- Weighted Squats Jumps
Muscular Strength
It is the ability of a muscle to perform repetitive contractions against the force for an extended period. It can provide you with a physical task for a long time and reduce fatigue during exercises. The greater your muscular endurance the higher number of repetitions you could complete.
Exercises
- Sit-ups
- Pull-ups
- Planks
- Squats
Cardiovascular Fitness:
It is the ability to transport oxygen in the heart, blood, and lungs. Cardiovascular fitness is also called cardiorespiratory fitness (CRF). CRF measures how well your body intakes oxygen and transfers it to your muscles and organs during a prolonged period.
Examples:
- Climbing
- Hiking
- Running
- Jogging
Benefits of Cardiovascular Exercises:
- Reduce Body Weight
- Increase in Good (HDL) Cholesterol
- Reduce High Blood Pressure
Skill-Related Components
- Agility
- Balance
- Coordination
- Power
- Reaction Time
- Speed
How to Maintain Physical Activities?
Positive physical health habits may increase your energy, reduce stress and decrease the different types of disease.
- Drink Plenty of Water
- Avoid Alcohol
- Take a Rest
- Avoid Tobacco Products
- Exercise Every Day
- Use a Healthy Diet
Benefits of Physical Activities:
Some benefits of physical activities are
- Protect Against Many Diseases
- Improve the Quality of Sleep
- Reduce Depression and Anxiety
- Protect From Cancer
- Improve Your Heart Health
- Feeling Better Mentally and Physically
Basic Rules of Fitness:
- Sleep like a Baby
- Avoid Unhealthy Food
- Do not use Bakery Items
- Hydrate your Body
- Use Proteins
- Work out at Least Three Days a Week