Physical fitness comprises two related concepts: general fitness (a state of health and well-being), and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through correct nutrition, exercise, and enough rest.
For girls, abdominal strength and flexibility appear to improve with age. Although girls' body fatness increases with age, this pattern decelerates around age 15. Upper body strength remains consistently low. On the mile walk/run, girls' performance appears to peak at around 14, decline slightly and level off in the older teens. This overall pattern of continued improvement for both boys and girls runs contrary to the common belief that performance on fitness tests levels off for boys and declines for girls in early adolescence.
"Never exercise through pain unless you have a known injury, and it is part of a supervised rehabilitation program. In most cases, pain is a warning of an injury.” You don't need to go to extremes or be sweating profusely to get a great workout either. “You can get plenty of gain from 30 minutes of brisk walking,"
Lifting weights could make you bulky if that's the look you’re going for, but you need to specifically train for that goal. Limited weight training a few times a week will increase bone strength and muscle mass without obvious bulk — and without a lot of heavy sweating
Men who exercise vigorously are only one third as likely to experience erectile dysfunction as men who exercise very little or not at all.
According to the study that yielded this stat, men whose workout routines are the equivalent of running at least three hours a week or playing singles tennis at least five hours a week have a 30 percent lower ED risk than men who exercise very little or not at all.
People who exercise as little as 15 minutes a day have a 14 percent lower mortality risk than people who don't exercise at all.
That statistic covers all causes of death, which translates at age 30 to a three-year increase in life expectancy. When it comes to cancer, those who work out 15 minutes daily are 10 percent less likely to die of it than those who don't exercise at all. Every additional 15 minutes of daily exercise reduces the all-cause mortality risk by another 4 percent and the cancer mortality risk by another 1 percent.
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
Less than one-half (40%) of the adult population exercise on a regular basis and only one quarter have done so for five or more years. A higher percent of younger adults engage in regular exercise; however, over four-fifths of adults consider themselves as active or more active than other persons of the same age.
The physical tiredness you feel after working out isn't the same as everyday fatigue, he says. Besides, once your body adjusts to exercise, you'll have more energy than ever.
"Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.