How To Stay Active & Fit - PCS Medical How To Stay Active & Fit - PCS Medical

How To Stay Active & Fit

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How To Stay Active & Fit

Physical activity has countless health benefits, like achieving or maintaining a healthy body weight and reducing the risk of illnesses such as cancer or heart disease.

Fitness involves having the ability to perform physical activity, and having the energy and strength to feel as healthy as possible. Improving your fitness, even a little bit, can improve your overall health and wellbeing. You do not need to be an athlete to keep fit. A brisk half-hour walk daily can help you reach a good level of fitness. And if this is difficult for you, you can start off with small steps and progress toward a level of fitness which helps you feel better and have more energy.

Benefits-of-WalkingFitness helps you feel better and have more energy for work and daily leisure. With an active level of fitness incorporated into your daily lifestyle, you will feel more functional to do those activities you enjoy like playing with your kids, gardening, dancing, or biking. Children and adolescents who are fit and healthy usually have more energy and increased focus at school.

An active and fit body burns more calories, even when at rest. Being fit allows you do a higher range of physical activity, and it lets you exercise harder with less perceived effort. Physical activity also helps you manage your weight. Improving your fitness is essential for your heart, lungs, bones, muscles, and joints in terms of development and function. It lowers your risk for falls, heart attack, diabetes, high blood pressure, and some cancers. If you currently have one or more of these conditions, getting fit may help you to control other health problems and make you feel better. An active lifestyle can help you to sleep better, handle stress better, and keep your mind sharp.

Experts recommend at least 2½ hours of moderate to vigorous activity each week. It is fine to be active in increments of 10 minutes or more throughout your day and week. Children require more physical activity. Children aged 5-17 should be encouraged to do moderate to vigorous activity at a minimum of 1 hour every day.

For example, you could:

  • Do a form of moderate aerobic activity, such as brisk walking.
  • Do more vigorous activities, like running or playing a team sport. More active exercise makes you breathe harder and have a much faster heartbeat than when you are resting, improving circulation and metabolic functioning.


The activities you choose to engage in depend on which kind of fitness you want to improve. There are three different kinds of fitness:

  • Aerobic fitness makes you breathe faster and makes your heart work harder for an increment of time. Aerobic activities include walking, running, cycling, and swimming, and aerobic fitness is also called cardio or cardiovascular training.
  • Muscle fitness (strength training) involves building stronger muscles and increasing the length of time your muscles are in use. Activities like weight lifting and push-ups can improve muscular fitness.
  • Flexibility is the ability to move your joints and muscles through their full range of motion. Stretching is an exercise that helps achieve optimal flexibility.


Moderate physical activity is safe for most people, however it is always a good idea to discuss with your doctor before becoming more active, especially if you are usually sedentary or have any health conditions.


If you are prepared to add more physical activity to your life, here are some tips to get you started:

  • Incorporate physical activity into your regular day. Make a regular habit of using stairs instead of elevators, and walking to complete daily errands near your home.
  • Start walking. Walking is an excellent fitness activity that most people can easily start, and one which has amazing benefits. Begin a habit to take a daily walk with family members, friends, co-workers, or pets.
  • Find an activity partner. When exercising with a peer, it can become more fun. Find an activity that you enjoy, and stick to it – it should be something that you look forward to everyday. Vary it with other activities to prevent boredom.
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