When we shy, we always blush. Thinking of some lovable secret moments, we blush or for any awkward situation.

But, do you blush on doing workout or on keeping us fit??? Yeah, we do on that moment too….without thinking on any matters, we blush. Do you know why, it’s the blood cells rushes through our body on doing activity like exercise. And it’s gives us a fit body.

Now, what is this fitness. Is this only mean workout or is this relates lots more details too.

Let’s find out.

Physical fitness is the health of well being and the ability to perform sports, occupation and the daily activities of our life very easily.

Yes, all I was talking about none other than physical fitness. This, generally achieved through proper nutrition,moderate-vigorous physical exercise and sufficient rest.

Do you know, before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. But with the changes in lifestyles, physical fitness is considered as a measure of the body’s ability to function efficiently and effectively in work and leisure activities.

Let’s have a discussion on the three major elements of the physical fitness.
Nutrition

It is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism, and excretion.

A healthy diet includes preparation of food and storage methods that preserve nutrients from oxidation, heat or leaching, and that reduce risk of foodborne illness.

Unhealthy diet….., it can cause deficiency-related diseases such as blindness, anemia, scurvy, preterm birth, stillbirth and cretinism, or nutrient excess health-threatening conditions such as obesity and metabolic syndrome and such common chronic systemic diseases as cardiovascular disease,diabete and osteoporosis.Undernutrition can lead to wasting in acute cases, and the stunting of marasmus in chronic cases of malnutrition.

So, don’t dare to ignore this part. This is the most valuable one.

Physical Exercise

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. This is performed for various reasons including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent certain “diseases of affluence” such as coronary heart disease,type 2 diabetes and obesity.

It also helps to prevent stress and depression, increase quality of sleep and act as a non-pharmaceutical sleep – aid to treat diseases such as insomnia, help promote or maintain positive self-esteem, improve mental health, maintain steady digestion and treat constipation and gas, regulate fertility health, and augment an individual’s sex appeal or body image.

Rest

Getting the correct amount of quality sleep is essential to your ability to learn and process memories. Additionally, sleep helps to restore our body’s energy. It helps in repairing muscles tissue and trigger the hormones that affect growth and appetite.

Just like exercise, the amount of sleep required depends on the age factor. The National Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for adults.

But, not only this quality of sleep matters too. Quality of sleep refers to how much time you spend in REM (rapid eye movement) sleep. REM is the most restorative of the 5 cycles of sleep and should account for one-fourth of the time you spend sleeping. For example, an adult who sleeps 8 hours in a night should spend a total of 2 hours in REM sleep.

If you don’t get enough sleep or a good quality sleep every once in a while, you may notice that you wake up feeling groggy, tired, and experience difficulty concentrating. If you consistently do not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches and depression.

Guidelines


For health benefits, an adults should participate in at least 150 minutes (two hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity.

Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity or 150 minutes a week of vigorous-intensity aerobic physical activity or an equivalent combination of moderate and vigorous-intensity activity.

Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.

Effects

Controlling Blood Pressure
Physical fitness has proven to result in positive effects on the body’s blood pressure because staying active and exercising regularly builds up a stronger heart. The heart is the main organ in charge of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity will create a rise in blood pressure, once the activity is stopped. However, the individual’s blood pressure will return to normal. The more physical activity that one engages in, the easier this process becomes, resulting in a more ‘fit’ individual.

Cancer Prevention
Centers for disease control and prevention provide lifestyle guidelines of maintaining a balanced diet and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to Cancer prevention.

Inflammation

Physical Activity produces both a short-term inflammatory response and a long-term anti-inflammatory effect. Physical activity reduces inflammation in conjunction with or independent of changes in body weight.

Immune System
Physical activity boosts the immune system. This is dependent on the concentration of endogenous factors (such as sex hormones, metabolic hormones and growth hormones), body temperature, blood flow, hydration status and body position.

Menopause

Menopause is the term that is used to refer to the stretch of both before and after a woman’s last menstrual cycle. There are an instrumental amount of symptoms connected to menopause, most of which can affect the quality of life of the women involved in this stage of her life. One way to reduce the severity of the symptoms is exercise and keeping a healthy level of fitness. Prior to and during menopause as the female body changes there can be physical, physiological or internal changes to the body. These changes can be prevented or even reduced with the use of regular exercise.

Weight Control
Achieving resilience through physical fitness promotes a vast and complex range of health related benefits. Individuals who keep up physical fitness levels generally regulate their distribution of body fat and stay away from obesity.

The human body is the best picture of the human soul. Ludwig Wittgenstei.
Ludwig Wittgenstei

So all, blush for us, for a good soul.

Motivate yourself for this glorious blush.

Blush for you.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s