Being physically fit is extremely important for maintaining good health. People who are active live longer and are more likely to maintain a healthy weight. And exercise can improve or even prevent medical conditions such as diabetes, heart disease, high blood pressure, stroke, and some cancers.

There are many definitions of fitness, but the simplest is cardiovascular fitness. This means that with vigorous activity, your heart rate (pulse) does not exceed the expected maximum for your age. A common formula: Subtract your age from 220 and take 80 percent of that as your maximum. For example, for a 40-year-old, 220 – 40 = 180, and 180 × 0.8 = 144, the maximum pulse rate.

Most adults should engage in moderate physical activity for at least 30 minutes five times a week in order to be physically fit. Moderate-intensity physical activity should make you breathe harder, but you should still have enough breath to carry on a conversation. Examples of moderate physical activity include walking briskly, dancing, swimming, or bicycling. Weight training and stretching can also improve your fitness level.

It can be difficult to get enough exercise. However, it’s important to make physical activity a priority. Some people schedule exercise into their days, including waking up early, arranging for lunchtime workouts, or taking an evening class. You can also add physical movement to your regular activities, such as housework, by doing them more energetically. Another way of incorporating exercise into your routine is to spend your free time with family and friends doing activities you enjoy, such as hiking, playing sports, or going for a walk after dinner.

To be successful at an exercise program, it is also important to have concrete goals. Begin with short-term goals, such as walking for 10 minutes a day, 3 days a week. Then try to build up to at least 30 minutes of moderate-intensity physical activity at least five times a week. Tracking your progress by writing down your goals and activities will help keep you motivated.

ADDITIONAL FACTS

  1. In order to lose weight and keep off extra weight, you will probably need to be physically active for more than 30 minutes a day.
  2. Regular physical activity increases your energy level and enhances your mood.
  3. Men over 40, women over 50, and people with chronic health problems should discuss a physical activity program with their health care provides before starting.
  4. Studies show that vigorous exercise is associated with a 30 percent reduction in a woman’s risk of breast cancer.