|  Fitness is really a measure of something you feel, how easily you can run without tiring, skate or jump with ease repeatedly. It relates to your physiological efficiency. Attained fitness grows with training and decays away generally at about 3% per day if you do not maintain a level of training appropriate to the fitness state you presently have.
Fitness is also said to be good physical condition, being in shape or condition. Feeling physically fit and mentally positive are just two of the great benefits of physical activity.
GETTING STARTED
Engaging in regular exercise gives you more energy for all your favourite activities and a longer, healthier life. Repeated studies have shown that it strengthens your cardiovascular system, reduces pain, stress and anxiety, improves balance, coordination and flexibility, and simply provides a better quality of life.
SO WHERE DO YOU START?
- Check with your doctor-It is always a good idea to check with your doctor before beginning a new fitness program. This is particularly true if you're over 40, if you smoke, or if you have a family history of cardiovascular disease, high blood pressure, elevated cholesterol, diabetes, arthritis, or asthma.
- Have fun- Choose an activity you like or want to do. You're much more likely to stick with it. If you find your first choice doesn't suit you, switch to something else.
- Start slowly and progress gradually – You'll avoid becoming discouraged and reduce the risk of injury.
- Set goals – Maybe you want to to lose a little weight, get in shape for a particular sport you enjoy, or reduce arthritis pain and increase joint mobility.
- Keep track – You may not notice that you're walking further in the same amount of time or that you're not as winded climbing the stairs. Keeping track helps you evaluate your progress and gives you a sense of accomplishment
- Reward yourself - When you reach a goal, buy yourself something for example a new T-shirt etc.
- Find a partner – Its more fun to share and you'll keep each other on track.
- Have plan B – If its raining, walk around an indoor mall or do an exercise video.
- Include variety – You're less likely to become bored if you cross train. Include the three basic forms of exercise in your fitness program: aerobics, strength training, and stretching.
- Stick with it - You have to exercise regularly for your fitness to improve. Thirty minutes a day is all that is required to see improvement and you'll enjoy the benefits If you find it easier to fit two 15 minutes or three 10 minutes sessions into day. Progression follows.
 Match Your Fitness Goals to Your Fitness Program
Do you want to lose weight, increase your stamina, and improve your flexibility? Your fitness program should be designed to reflect your primary goal while addressing your all round physical fitness. The three basic exercise groups that will help you achieve your goals are aerobics, strength training and stretching.
- Aerobics – for stamina and endurance – Aerobic exercise increases your breathing and heart rate by repeated contractions of large muscle groups. It conditions your cardiovascular system as well as your lungs and is an effective way to burn calories and lose weight. Aerobic exercise includes jumping jacks, walking, fast walking, power walking, jogging, cycling, cross-country, skiing, tennis, and skipping, just to name a few.
- Finally, if you're healthy, but have been sedentary for several years, begin with a moderate exercise such as walking.
- If you have arthritis or joint pain you can still do aerobic exercise. Just be sure it is a low- or non impact activity such as riding a stationary bike or performing exercises in a pool where the buoyancy of the water takes the pressure off your joints.
In the next edition, I will give you tips on STRENGTH TRAINING – stronger muscles, STRETCHING - for flexibility. Common excuses for not exercising and how you can lose weight and maintain your body weight.
Babatunde Somefun - Personal Trainer, Peak Health Club
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