How To Achieve Overall Body Fitness:

Tips For Improving On Your Overall Fitness

Getting to a healthy level of fitness is very essential in reducing the risks of numerous diseases and prolonging the lifespan of adults. In fact, this usually involves getting a healthy weight, nutritious diet, and regular exercises. All in all, improving your fitness level is straightforward and inexpensive but it will require you some effort and lifestyle changes. So, below are some of the steps you will need to follow in-order to achieve overall body fitness today.


STEP-1: How to Achieve Body Fitness with Lifestyle Changes:

> Consider maintaining a healthy weight: You will need to calculate your body mass index (BMI) in-order to know if your current weight is relatively healthy. In fact, BMI is a useful measure to determine if you’re overweight or obese. So, to obtain your BMI number, divide your weight (converted to kilograms) by your height (converted to meters). The higher numbers represent greater risk of heart-disease, hypertension, type-2 diabetes and other health problems. However, genetics and hormonal changes tend to a play significant role in weight but a healthy weight is largely achieved by eating well and exercising regularly. BMI measurements that are considered healthy range from 18.5 to 24.9. A person with a BMI between 25 and 29.9 is considered overweight. Additionally, a person who scores 30 and above is considered obese. On the other hand, BMI may underestimate body fat in the elderly and people who have lost muscle.

> Try to eat well: You will need to make some dietary changes in-order to achieve weight-loss and help increase your fitness levels. So, only eat plant-based monounsaturated and polyunsaturated fats, read labels on food and avoid trans fats, high fructose corn syrup and products high in sodium. Likewise, cut down on soda and energy drinks but consider consuming more purified water. You should also add more fresh products to your diet like fruits and veggies. Also consider eating fruits raw more often. On top of that, only eat whole grain breads and cereals. The key to losing or maintaining a healthy weight is reducing your daily calories to not more than 2,500 if you’re large and not more than 2,000 you’re small. You should also add fat-burning cardiovascular exercises on a regular basis.

> Consider doing more exercises: Regular cardiovascular exercises like walking briskly or jogging for 30-60 minutes daily will help promote weight loss by burning more calories while causing more oxygen and nutrients to be delivered to your tissues. Exercising also forces the heart and lungs to work more efficiently which is an essential part of fitness. So, try walking around your neighborhood in the evening’s then transition to a more difficult terrain with some hills. Also do other cardiovascular exercises like; swimming, cycling, and running on a treadmill. In fact, 30-minutes of daily exercise is enough to positively impact health and fitness. Additionally, ease into your new exercise routine and add time or difficulty to it slowly over the course of many weeks.

> Sleep well: Getting enough quality sleep is very essential for feeling energetic and motivated. In fact, lack of enough sleep can lead to chronic fatigue and lead to weight gain, muscle atrophy, depression and increase the risk of numerous diseases. So, most adults will need an average of 8-hours of sleep per night in order to recuperate and feel well rested. However, the amount of sleep we need is sometimes largely genetically determined. On the other hand, avoid consuming stimulants (caffeine, nicotine, alcohol) before going to bed and try to make your bedroom as quiet, dark and as comfortable as you can in-order to achieve best quality and quantity of sleep.

> Stop smoking & drinking too much alcohol: Smoking tobacco is very harmful because it damages almost every organ in your body and causes numerous diseases. Likewise, alcohol is a known human carcinogen that dramatically increases the risk of all sorts of cancers and it’s even associated with nutritional deficiencies, cognitive decline and depression. So, consider stopping drinking alcohol or limit yourself to not more than one alcoholic drink per day. Also, try to use nicotine patches or gum to help wean yourself off cigarettes.


STEP-2: How to Get Professional Help In-order to Achieve Your Fitness Goals:

> Consider scheduling a physical exam with your doctor: Make an appointment with your doctor for a physical examination and blood test. Your doctor will be able to measure your BMI and check your vitals like heart rate, blood pressure and breathing rate. The blood test should measure your cholesterol profile and hemoglobin levels. In fact, people with high fitness levels tend to have high levels of hemoglobin. Normal total blood cholesterol levels should be less than 200 mg/dL, LDL cholesterol should be less than 100 mg/dL whereas HDL levels should be above 60 mg/dL for optimal protection against cardiovascular diseases.

> Consult a physical therapist or personal trainer: In case you don’t have an athletic background or would like to get a more structured exercise routine, then consider getting a physical therapist or talk to a personal trainer at your local gym. These experts will show you specific exercises tailored to either losing weight, gaining strength, or increasing cardiovascular endurance. They also help assess fitness levels basing on; aerobic fitness, muscular strength and endurance, flexibility, and body composition (BMI).

> See a chiropractor or osteopath: These are musculoskeletal specialists who focus on establishing normal motion and function within the spine and peripheral joints of the limbs. In case you are serious about getting fit, then making sure your musculoskeletal system is up to the task. In fact, a chiropractor or osteopath easily a joint that’s slightly misaligned or dysfunctional in-order to perform a manual joint manipulation so as to realign the joint. These professionals also provide therapy for soft tissues (muscles, tendons and ligaments) in-order to ensure that your body is moving in a normal way. Most chiropractors also take an interest in your walking and running biomechanics and this implies that they will suggest appropriate footwear or prescribe shoe orthotics if needed. They will also provide great information on nutrition, supplements (vitamins, minerals, herbs), strengthening and rehabilitation exercises in-order to help enhance your fitness levels.

How To Achieve Overall Body Fitness


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