Why Getting Fit is Critical for Health

getting fit through exercise
Happy and fit

We all know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life. See the 7 benefits of regular physical activity.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, no matter their age, sex or physical ability.

Fitness involves only certain parts of the body, but health involves every part of the body and can only be achieved through living a healthy lifestyle. That lifestyle must include your diet, exercise, emotional, spiritual and mental health.

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides.

getting fit through exercise
Happy to sweat
Muscles and your health

With exercising it will all come back to this very simple fact, “without muscle, humans could not live, and muscle needs to be exercised and strengthened so they can carry out the lifesaving jobs they do.”

Our muscles weaken and lose muscle mass (Sarcopenia) as we get older. It has been estimated that we human adults can lose 1-2% muscle mass per year. The better the exercising you do along with good nutrition the more fit and healthy you will be by having stronger muscles, stronger bones and increased Lung capacity no matter what the age.

Also, muscle exercise can help to prevent Spinal Instability. The spine is stabilized by bones (vertebrae), discs, ligaments and muscles. The small stabilizing muscles located at the front of your neck are called the Deep Neck Flexors and the muscles at the back of the neck are called the posterior cervical muscles. Both these neck muscles help to stabilize and support the spine.

The location of the deep neck flexor muscles suggests they play an important role in stabilizing the Cervical Spine. The cervical spine is the top portion of the spine in the back of the neck. Instability in the spine can lead to loss of proper alignment of the spinal segments and a posture that could lead to cervical pain and maybe Forward Head Posture (FHP).

Forward Head Posture

Simply put, if we do not maintain or build muscle tone then weak muscles lead to instability in your spine. Simple exercises increase the strength in these muscles and lead to improved spinal stabilization. This helps to prevent pain in the Cervical Spine and can help to prevent Forward Head Posture.


Caution, exercise will benefit you at any age but if you have any doubts as to your capability to undertake any exercise program, see your doctor or professional medical advisor before you start.

Exercise is a planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Physical inactivity has been identified as the fourth leading risk factor for global mortality causing an estimated 3.2 million deaths globally.

getting fit through exercise
Dancing to fitness

How does Exercise affect the Body?
Exercise improves oxygen flow to the brain. Essentially, when you start exercising, you feel better because your brain and body can do more. You’re not winded walking up stairs. Your heart rate and blood pressure go down, which decreases your risk for a number of diseases & gives you more energy.

Someone who has been a couch potato for a while and starts working out will notice that they’re sore. What’s happening is they’re doing microscopic damage to their muscles each time they work out. It sounds bad, but it’s actually good. The muscle responds by repairing itself and that makes the muscle stronger than it was before. But do not over do it because muscles can be very painful if injured.

What will happen if you do not Exercise?
Bones lose density with age, and lack of weight-bearing exercise plays a role in osteoporosis or brittle bones. Your body responds to the demands you put on it, and if you do not exercise, your muscles and bones weaken with time.

benefits of exercise

Research has shown that exercise can slow or help prevent heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass.

Exercise can protect you from the following health problems.
1. High Blood Pressure
2. Type 2 Diabetes
3. Osteoporosis.
4. Loss of Muscle Mass
5. Loss of Lung Capacity
6. Obesity.
7. Back Pain.
8. Self Esteem and Stress Management.
9. Spinal Compression
10. Heart Disease and Stroke
11. High Cholesterol
12. Arthritis

Ways that exercise can keep you in the best possible shape.
1. Builds aerobic power.
2. Reduces blood pressure.
3. Lowers Type 2 diabetes risk.
4. Maintains immune functioning.
5. Reduces body fat.
6. Keeps bones strong.
7. Builds muscle mass.
8. Improves breathing by building Lung capacity.

In fact, exercise is one of the most important parts of keeping your body at a healthy weight. Exercise helps people lose weight and lower the risk of some diseases.

Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure.

What are the immediate effects of Exercise on the Cardiovascular System?  (From regular training:)
i Heart muscle increases in size and strength.
ii Cardiac output increases.
iii Lower resting heart rate, quicker recovery from exercise.
iv Reduced risk of heart disease.
v Increased number of capillaries in muscles.
vi An increased volume of blood and red blood cells.

you can be fit and not be healthy


To be healthy, you must be fit, but you can be fit and not be healthy. They are not equal. Health is a state of complete physical, mental and inner well-being, not merely the absence of disease. Fit only means in good physical health.

You can look very fit in appearance but you may not know this but you can at the same time be very sick on the inside. Just because bodybuilders look strong with no trace of fat doesn’t mean they are fit and healthy.

Remember, exercise alone won’t remove the damage from chemicals in processed and fast food you eat. Only sound nutrition can support good health. So, you must eat nutritional dense food along with exercise to be truly FIT and HEALTHY on the inside as well as on the outside.

Take notice of body warnings like chest pain or any unexplained pain, excessive headaches, easily catch colds or flu, regular heartburn, regular bloating, ongoing high blood pressure, excessive fatigue, shortness of breath, palpitations etc. All are warnings of internal problems and need to be followed up before they become major problems. You need annual blood tests and medical check-ups to be sure.

Psychological Benefits of Exercising

What are some of the Psychological Benefits of Exercising?
Exercise is the best Prescription for Depression, Anxiety, Stress, and more. Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health.

Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD & more. Exercise is a powerful way to combat feelings of stress because it causes immediate increases in levels of key neurotransmitters, including serotonin, noradrenaline, dopamine and endorphins, that are often depleted by anxiety and depression.

Exercise improves our ability to shift and focus attention. Even casual exercisers will recognise this effect. It’s that heightened sense of focus that you feel right after you’ve gotten your blood flowing, whether it be a brisk walk with the dog or a full-on workout.

Studies have demonstrated that increased levels of physical exercise can result in improved memory. That is the longer and more regularly you exercise through your life, the lower your chances are of suffering from Cognitive Decline and dementia as you age. More of us will be able to avoid debilitating cognitive decline, which could save our families years of heartache and society billions of dollars as we enter old age.

So, exercising even in small amounts is a way you can take control of your own health and fitness. It prevents disease, slows ageing, boosts your mental health and makes for a more attractive physique. Plus, unlike most medications, its only ‘side effects’ are good ones.

how to exercise regularly

How do I Exercise Regularly?
1. Always start weekly exercises on Monday.
2. Exercise min 3-4 times a week or every 2nd day.
3. If at all possible, exercise first thing in the morning.
4. Never skip exercising for two days in a row.
5. Give yourself credit for the smallest effort.
6. Make it fun and try to exercise with a friend or family member.

The recommended amount of exercise per day varies depending on the type of exercise and your age. According to the U.S. Department of Health and Human Services’ physical activity guidelines for adults, all adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous cardiovascular exercise each week.

You do not have to be perfect at every exercise. As long as you exercise and do not do the exercise in a way that you may hurt yourself. Your muscles will hurt when you start out if you haven’t exercised for a while but your muscles will come good after a short period of exercising. Do not overdo exercising if pain persists.

Please be aware that it is well known that the most common side effect of taking statins is muscle pain and cramping. So, if you get muscle pain while exercising and you take statins, which are routinely recommended for people who have cardiovascular disease, then you must see your doctor or professional medical advisor about the pain. DO NOT stop taking the statins.

Caution, exercise will benefit you at any age but if you have any doubts as to your capability to undertake any exercise program, see your doctor or professional medical advisor before you start.

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