Are you physically fit?

As a weight change dietitian I often discuss the components, and the importance of  being physically fit.  Our bodies are built for movement. So let’s break it down.  Here is  what ‘the guidelines’ suggest is good for our physical health.

The 5 components of Physical Fitness

1. 1. 1. Body composition
      2. Flexibility
      3. Muscular Strength
      4. Muscular Endurance
      5. Cardio-respiratory Endurance.

To be physically fit we ought to be including all of the above elements in our exercise programme, with different types of exercise ticking one or more on the above list.

Aerobic Activities

These develop cardio-respiratory endurance and burn calories to help us with our best body composition.

Muscle Strengthening Activities

These activities develop muscular strength and endurance, and also help with our healthy body composition.

Activities to Improve Flexibility

Activities such as yoga and stretching help us improve our flexibility. Flexibility is important for maintaining joint health, and protecting us from injury.

Aerobic Activities – we need

1. 150 minutes of moderate intensity aerobic activity OR 75 minutes of vigorous activity OR and equivalent mix of both.
2. We count the minutes in blocks of 10 minutes or more, but the minutes should be spread across the week
3. For greatest health benefits go for 300 or more minutes per week of moderate aerobic activity or 150 minutes of vigorous or an equivalent of both
4. For help with maintaining your current weight we need around 150-250 minutes of moderate activity
5. For help with losing weight we need more than 250 minutes per week of moderate activity.

What is Moderate Intensity Activity?

1. 1. Walking briskly ie about 3-4 miles per hour or 5-6km per hour
   2. Aqua aerobics
   3. Cycling – but riding less than 10 miles per hour
   4. Doubles tennis
   5. Ballroom dancing
   6. Gardening

What is Vigorous Intensity Activity?

1. 1. Race walking, jogging and running
   2. Cycling at 10miles per hour or faster
   3. Swimming laps
   4. Aerobic classes or dancing
   5. Skipping
   6. Heavy gardening e.g. digging or hoeing so that your heart rate increases
   7. Hiking uphill or walking with a heavy backpack

Muscle Strengthening Activities

1. 1. We need to do these on 2 or more days per week
   2. Time spent doing muscle strengthening activities does not count towards the aerobic count
   3. All major muscle groups have to be worked ie legs, hips, back, abdomen, chest, shoulders, and arms
   4. The exercises for each muscle group should be worked 8 – 12 times per set. As the exercises become easier, increase the weight or do an extra set

What are Muscle Strengthening Activities?

1. 1. Lifting weights
   2. Working with resistance bands
   3. Doing exercises that use your body weight for resistance e.g. push-ups, squats and lunges, pull-ups and sit-ups etc.

How to Work your Flexibility

1. Take time before and after your workouts to stretch the major muscle groups – 10 minutes should do it
2. Taking a yoga class, learning technique and incorporating 10 minutes of practise daily will greatly improve your flexibility and strength
3. Hold each stretch for at least 30 seconds
4. Repeat each stretch 3 – 4 times.

If you would like some help to incorporate aspects of physical activity into your plans for a healthy life get in touch. I am here to help.