how to improve your fitness level

How to improve your fitness level 

6 Ways to Improve Physical Fitness level for a Better Life


Regular exercise has been shown to improve physical fitness by preventing and treating diseases. However, you also need to balance it with a nutritionally balanced diet.


 

How to improve physical fitness so that the body remains healthy and fit

exercise every day is a way to improve physical fitness

However, how to keep the body healthy and fit cannot actually be achieved by just exercising. There are many ways to improve physical fitness that you need to do, such as:

  • Walk at least 30 minutes every day.
  • Eat lots of fruits and vegetables.
  • Get 7-8 hours of sleep per night.
  • Do not smoke.
  • Avoid stress.

 Curious, why?

How to improve physical fitness so that the body remains healthy and fit

In fact, the main goal of physical fitness is not just so that the body is healthy and fit. The benefit of having a fit body is also that you have a better quality of life overall.Because, the benefits of physical fitness are so that you also have a spare energy to fill your spare time and other activities that are sudden or unexpected.

The way to improve your physical fitness that you know is probably exercising. Indeed, the main goal of physical fitness is the ability to carry out daily activities without feeling too tired. The benefits of exercise can really help fitness by increasing the body’s energy.

1. Exercise routine

exercise for 30 minutes a day to keep in shape

It cannot be denied that the main goal of physical fitness can be achieved by exercising regularly.WHO recommends everyone aged 18-65 years to exercise regularly at least 150 minutes per week. Better, divide your exercise time as much as 15-30 minutes per day. You can also install 10 minutes for 3 times a day or 2 times a day for 15 minutes. Do it for at least 3-5 days per week.An effective way of exercising is to start slowly with low to moderate intensity types of exercise. For example jogging, casual cycling, aerobics, or swimming.Once your body is used to exercising, the duration and frequency can be increased. Likewise with the type of exercise according to the goals you want to achieve.Apart from cardio exercise, some sports that you can try as a way to improve your physical fitness are:

  • Exercise builds muscle, such as lifting weights, calisthenics , and HIIT .
  • Endurance exercises , such as sit-ups, push-ups, pull-ups, and squats.
  • Stretching to increase flexibility and improve posture
  • Exercises to strengthen the core muscles of the body, such as yoga and pilates.

Exercise regularly, but don’t overdo it and cause injury.

2. Actively moving

Daily cleaning of the house improves physical fitnessii

Don’t worry if you haven’t reached your goal of exercising 150 minutes per week.As much as possible, try to stay active as a way to keep the body healthy and fit. In other words, leave the sedentari lifestyle aka mager (lazy to move) from now on if you want to have a fit body.Regular physical activity has been shown to help prevent and treat non-communicable diseases, such as hypertension, heart disease, stroke, diabetes and cancer. Physical activity also helps you gain a healthy weight and can promote mental health. All of this can improve your physical fitness and the overall well-being of your life.

3. Eat healthy and nutritionally balanced

eat fruits and vegetables so that the body is healthy and fit

How to improve physical fitness with physical activity certainly needs to be balanced with sufficient food intake to recharge the energy expended. Eating regularly can also increase your energy to continue your activities. However, you also shouldn’t eat carelessly. Unhealthy foods will actually make you even less energized.Especially over time, a poor diet can increase the risk of serious health problems, such as being overweight or obese, high blood pressure, and diabetes. Of course, these diseases can hamper all the ways you do to keep your body healthy and fit.Therefore, limit consumption of sweet, salty, oily and fatty foods.Ideally, fill your plate each day with:

  • Medium portion rice (150 gr)
  • Selected animal or vegetable side dishes, for example 2 medium pieces of skinless chicken (80gr), or 1 chicken egg, or 2 medium pieces of beef, or 2 pieces of tempeh or tofu (100 gr)
  • Selected vegetable side dishes 1 medium cup (150 gr)

 

4. Don’t stay up late

Getting enough sleep 7-8 hours each night helps the body stay in shape

The benefit of having a fit body is that you can continue your activities without feeling tired. Well, another way to improve physical fitness that you shouldn’t miss is to sleep regularly.Sleep plays an important role if you want to keep your body healthy and fit. Sleep helps the process of restoring and repairing the work of the heart and blood vessels after a day of activities. Sleep can also help your body get rid of toxins and re-regulate your glucose (blood sugar) levels.Lack of sleep means that your body doesn’t have enough time to recover. Staying up late and sleeping poorly in the long term have also been linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke.Adults from 18 to 65 years of age and older are generally advised to sleep 7-8 hours per night. Children and teens may need more sleep.Here are some ways that can help you sleep well :

  • Make the bedroom feel comfortable, cool, dim, and quiet.
  • Stop reading books or using computers, cell phones, tvs, and other electronic items within 1-2 hours of going to bed.
  • Don’t eat too close to bedtime.
  • Don’t consume caffeinated drinks 3 to 7 hours before bedtime.

Finally, try to schedule a time to start going to bed at night and wake up at the same time so that you get used to sleeping regularly.

5. Relieve stress

immediately relieve stress so that the body remains healthy and fit

Stress that is allowed to build up continuously can cause many serious physical and mental health problems, including depression, anxiety, heart disease, high blood pressure, heart attacks, and strokes.For some people who have a history of certain diseases, chronic stress can even worsen their health conditions. Therefore, avoid prolonged stress as a way to keep the body healthy and improve physical fitness.When the mind begins to feel chaotic and tired, immediately find ways to relieve stress . You can do things that make you happy, like listening to music, watching your favorite TV series, taking short naps, or even dancing to up-beat music.In fact, just walking for 10 minutes  is also effective for releasing fatigue while achieving the goal of having a fit body.

6. Avoid smoking and alcoholic drinks

smoking causes many diseases that are detrimental to body fitness

The various ways to improve your physical fitness that you do above may be in vain if you still smoke and drink alcohol.Smoking can damage almost all of our organs. Smoking causes blood pressure to rise and leads to various types of cancer and other serious chronic diseases. Smoking can also damage the lungs, causing chronic bronchitis and difficulty breathing.The detrimental effects of drinking alcohol can also thwart the main goal of maintaining physical fitness. Especially if done excessively in the long run.Excessive alcohol consumption can lead to high blood pressure, stomach problems, cirrhosis of the liver, liver cancer, pancreatitis, memory problems, alcohol dependence, and various psychological conditions.Drinking excess alcohol can also lead to accidental injury and even death.So, avoid these two bad habits as a way to keep the body healthy and fit. If you are an active smoker and still drink, find a way to quit immediately. The sooner you stop, the better it will be for your body’s health going forward.

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