Third (3rd) pillar of Healthy Body & Life is Fitness

 Here is the link to the blog on 1st pillar & 2nd pillar, if you have not read the blog. 

After having the right mindset & Right Fuel (nutrition) for the body next comes Fitness.

Let's see what we can do for fitness:
  1. Have a balanced approach to exercise that incorporates the five key components of health-related fitness
  2. Exercise should be based on an individual's exercise history, the current level of fitness, & desired fitness goals
  3. Proper progression & regression of exercise is essential for injury prevention and achieving optimal exercise adaptation
  4. Proper understanding of Pre, During and Post-workout nutrition to achieve ideal fitness adaptations
  5. Exercise should be an important component of an overall healthy lifestyle, sleep, hygiene, social support & personal connection, as these factors influence one's ability to achieve sustainable fitness results.
Let's understand healthy living:
Along with healthy nutrition & exercise, it should be an approachable, maintainable way of life centered to holistic fitness. It should be possible for anyone - men women, young or old.

From improving confidence in helping reducing stress, healthy living can help one become the best version of oneself.


What are the advantages

Improved Confidence:
Your confidence is best boosted and your positive approach can inspire those around you to also make a positive change

Improved sense of well being : 
Being active promotes the release of endorphins in your body.

Reduced Stress:
Stress can lead to weight gain and it is difficult to achieve weight loss gets. Also leads to overeating which can also lead to weight gain

Improved work/life productivity:
The brain becomes more active & makes it easier to focus leading to productivity

There are many other health benefits associated with reframing regular physical activity
It can be planned with a purposeful intention of gaining specific adaptations in the body - stronger muscles, increased flexibility, and improved cardiovascular function.

Follow the steps for desired best results
Preparation for a workout (pre-workout). The goal is to prepare the body for the stress that it will face during exercise.
 
During work out, Hydration nutrition during work out provides the body with adequate fuel for longer duration workouts.
Minimizes muse breakdown
Maximizes metabolism 
Enhances recovery time

Post work out nutrition is Very Important. It helps the body to recover. It promotes muscle synthesis & hydration

Where to start & what to do
Start stability, flexibility cardio 

Make it a habit
Aim for at least 30 minutes on at least five days of a week.
Depending upon your current fitness status, it gives your body an appropriate amount of daily activity.
If you do very little, it will lose its purpose
If you overdo, you have the risk of injury or exhaustion
Always listen to your body & stay within the comfort zone but it should be a little challenging.

Keep Progressing & improving at your own pace
If you want the best results, the amount of exercise you do will have to continually change.
Once you become consistently active in meeting the minimum amount of exercise as stated above (around 30 minutes daily X five days a week), strive to bring it to 45-60 minutes on 5-6 days a week. Keep gauging the style, intensity, and duration at regular intervals

Focus on Muscle: 
Building lean muscle mass is a very important component of a well-rounded fitness plan. There are many benefits associated with muscular fitness like Increased work capacity & functionality resulting in improved ability to perform daily tasks
Improved performance
Increased fat-free muscle & decreased age-related muscle loss.
Increased strength of connective tissues
Increased motor performance

Cardio exercise 
Best for burning fats
Jogging & running are great for bones, muscles & joint health
The options are endless
There are so many activities to choose from to enhance our cardio fitness at home, like
  • Spot Walking  
  • Spot Jogging
  • High knee touching
  • Jumping jacks
  • dancing
  • boxing
  • Jump rope
  • Aerobics 
  • Circuit training and so on
Further, you can go for
Interval training
Intensity: The length of the interval & The length of the rest period

Use of Technology
Various Websites/portals & apps can be followed for guidance
Tools like Fitness plans, Nutrition integrated fitness plans tailored for specific goals, & events for fitness challenges like running race, cycling, and marathons, etc

Tracking fitness journals help you track progress and makes you responsible. There is a saying: what gets planned can be achieved

Never forget recovery:

The body repairs & strengthens itself in the time between a workout or else it can have a negative effect on the body
Days rest in a week can be the best option.

Stay tuned for the next 2 pillars which I will be sharing from my experience.

For more on nutrition, fitness & healthy living visit :

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Location: Vashi, Maharashtra 402107, India

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