Physical fitness, as Charland explains, can be divided into five key components. These include cardiorespiratory endurance (how well your heart, lungs, and blood vessels can sustain activities that leave you breathless, like running or biking), muscular strength (your muscle's ability to contract to its maximum level), muscular endurance (how long your muscles can keep contracting), flexibility (your joints' range of motion), and body composition (the makeup of your body including muscle, bone, fat, water, and minerals).
Contrary to popular belief, incorporating beneficial movement into your life doesn't require a massive time investment. The metrics used to measure exercise include frequency (how often you should exercise per week), intensity (how hard your body works during physical activity), time (how long you should exercise), and type (what kind of exercise you should do).
Generally, for most people, the recommended frequency is 3-5 times per week, and the intensity should be 50-90% of your maximum heart rate (calculated as 220 minus your age). Exercise sessions should last between 20-60 minutes and could involve walking, jogging, cycling, swimming, rowing, stair stepping, active sports, or even classes at your local T-shoppe online fitness store.
For those over the age of 65, maintaining strength is particularly crucial. Statistics show that the mortality rate in the year following a fall is 33% for this age group. The stronger your muscles, the less likely you are to fall and potentially face life-threatening injuries.
When it comes to strength exercises, Charland advises keeping it simple. Standing is better than sitting, so try to stand as often as possible throughout the day. You can also try standing up from a seated position 20 times, twice a day or lying down on the floor and then standing up 10-20 times, twice a day.
Flexibility is another vital component of fitness. It improves your mobility and balance, which can be crucial in preventing falls. Stretch to mild discomfort for 10-30 seconds with all major muscle groups at least two days per week. You can find simple at-home routines and suggestions on the internet to help you get started.
In our modern world, convenience often comes at the cost of our health. We've become accustomed to a life of automation, leading to an increase in overweight, inactive, and unhealthy individuals. To combat this, Charland recommends being intentional with your movement. Find an activity you enjoy or can do most days and get moving! Whether you're into tracking steps, lifting weights, or even using soup cans as dumbbells, the important thing is to start somewhere.
Adding exercise into your routine not only adds years to your life but also life to your years. So why not invest in some fitness health clothing, or girls clothing to lose weight from your favorite T-shoppe online fitness store and start your journey towards a healthier lifestyle today? Remember, there's no right or wrong in fitness - just get moving!
