A person who is fit is capable of living life to its fullest extent. Physical and mental fitness play very important roles in your lives and people who are both, physically and mentally fit are less prone to medical conditions as well.What is Fitness?
Fitness does not only refer to being physically fit, but also refers to a person’s mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right.Why is it Important to Be Physically Fit?
People who are physically fit are also healthier, are able to maintain their most optimum weight, and are also not prone to cardiac and other health problems. In order to maintain a relaxed state of mind, a person should be physically active. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes if they take place.How Can You Become More Physically Fit?
Becoming physically fit requires a change in life style as well. You will have to incorporate a regular exercise routine in your life and also eat healthier. By avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily, you will allow your body to detox and become stronger. Make sure that you spend more time outdoors in the sun, and fresh air and take part in more healthy activities. Fishing, bicycling, swimming, hiking, and even playing foot ball with your kids should be a part of your physically fit lifestyle.
Shop Related Products
Prosource Fit High Density Extra Firm Foam Roller for…
Fresh Air: Trading Stale Spiritual Obligation for a L…
CLASICO Super Grip Composite Football Official Si…
Wilson NFL Junior Touchdown Football
Ads by Amazon
One interesting idea in exercise and rehabilitation divides exercises into closed chain and open chain. Chains are links of body parts, such as foot, ankle, knee, and hip during walking. In a closed chain the end of the chain farthest from the body is fixed, such as a squat where your feet are fixed and the rest of the leg chain moves. In open chains the end is free, such as in a seated leg extension.
Closed and open chain exercises provide somewhat different benefits. Closed chain exercises tend to emphasize compression of joints, which helps stabilize the joint, such as your knee during the upright stance phase of squats. Open chain exercises tend to involve more shearing force, parallel to the joint; for example, during a leg extension your knee is never under compression forces. Closed chains tend to involve more than open chains and lead to better coordination around each structure, which improves overall stability.
muscles and joints
The best known closed chain exercises for your legs are and lunges. Here is a selection of less well known exercises for an all-round leg workout that you can add to your routine, especially if you are .
squatsrecovering from a knee injury
Stand with your feet shoulder width apart, weight equally distributed, and knees slightly flexed. Shift you body weight so that it is all on your right leg, although you keep both feet on the ground. Hold five seconds, then shift so your weight is transferred to your other leg and hold for five seconds. Shift back and forth, and continue for one or two minutes.Standing weight Shift.
Looking to increase strength and mobility? Download our Leg and Knee Exercise Handbook
Stand with your feet shoulder width apart, using a door frame or counter top for balance, at first. Slowly flex your knees about 20 to 30 degrees and hold for 10 seconds. Then straighten up to full extension. As you flex and go into bent knee positions, be sure you keep your knees straight out in front over the top of your foot, and not allow your knee to bend inward toward your big toe. Start with a few reps and build up as much as you can tolerate. As your strength improves gradually shift your weight so that most of it is on your weaker side, while you use the other one primarily for balance.Quad Dips.
With your feet about 18 inches form a wall and under your shoulders, lean your back against the wall and slowly slide down the wall until your knees are about 45 degrees flexed. Hold as long as you can then return to your starting position.Wall Sits.
. Repeat the above quad dip exercise, but lift your stronger leg off the floor and perform the exercise with all your weight on the weaker leg. Initially you may need a hand hold to help your balance. Eventually, though, you should progress so that you develop better balance without help.One-Legged Quad Dips
Place a four to six inch block, or a phone book, on the floor, place your foot on the weaker side on the block and lift the toes on your stronger side so that you don’t push off with them, then slowly step up on the block and then slowly step down, touching the ground with the heel of your stronger side first. You should do most of the work with your weaker leg, and repeat as you can tolerate and slowly build repetitions.Lateral Step-Ups.
Stand on your weaker leg, holding the other leg in the air and your arms by your sides. Close your eyes and hold your balance as long as possible. Repeat several times.Stork Stand.
Together with squats and lunges, you should find this routine very helpful for building leg strength, and can aid your rehabilitation from a .
Editor’s Note: This post was originally published in April 2013 and has been revamped and updated for comprehensiveness.
Brown fat tissue in the body can burn enormous amounts of energy to generate heat, and studies in humans and animals have suggested that increasing the amount of healthy brown fat might help weight management and reduce symptoms of diabetes. However, how to safely and effectively increase brown fat has been a significant challenge for researchers.
A Columbia Engineering team led by Sam Sia, professor of biomedical engineering, has developed a simple, innovative method to directly convert white fat to brown fat outside the body and then reimplant it in a patient. The technique uses fat-grafting procedures commonly performed by plastic surgeons, in which fat is harvested from under the skin and then retransplanted into the same patient for cosmetic or reconstructive purposes. The researchers report in a study (May 21) that they successfully converted harvested white fat to brown fat in the lab for potential use as a therapy.Scientific Reports
Other methods to increase brown fat include chronic cold exposure, which is uncomfortable for most people, and pharmaceuticals that can cause side effects by targeting other organs. “Our approach to increasing brown fat is potentially safer than drugs because the only thing going into patients is their own tissue, and it’s highly controllable because we can tune the amount of brown fat we inject,” says Sia. “The process is also so simple that it could be potentially performed using an automated system within a doctor’s office or clinic.”
The team converted white fat to brown fat by culturing tissue fragments in media containing growth factors and other endogenous browning factors for one to three weeks to stimulate the “browning” process. They assessed the browning of the white fat by measuring levels of several brown fat biomarkers, including mitochondrial activity and the brown fat protein marker UCP1. In one of the study’s experiments, they discovered that subcutaneous white fat in mice could be directly converted to brown fat outside the body, and that the brown fat both survived and remained stable after injection into the same mouse for a long period (two months in this experiment).
“The persistence of the converted brown fat is very important because we know that when white fat is naturally stimulated to turn to brown fat in vivo, through cold exposure for example, it can rapidly change back when the stimulation is removed,” says Brian Gillette, the study’s co-author and a Columbia-trained biomedical engineer now working in the department of surgery at NYU Winthrop Hospital. “Even though we could repeat the procedure several times if we needed to, since it’s minimally invasive, it is critical that the brown fat survives well and remains stable so that it can function as an effective therapy.”
The researchers then used their methods on human subcutaneous fat and were able to effectively convert it to brown fat. “This suggests that it might be possible one day to attempt our approach in humans as a potential therapy to help with weight loss, control of blood glucose levels, or to prevent weight gain,” says Nicole Blumenfeld, a PhD student working with Sia and lead author of the paper.
The researchers note that, while the mice on a high fat diet treated with directly converted brown fat in the experiment did not show statistically significant weight loss versus a control group treated with unconverted white fat, the study demonstrates a simple and scalable tissue-grafting strategy that increases endogenous brown fat.
“This is an exciting advance toward engineered brown adipose tissue in clinical applications if it is proven to be safe and effective in humans,” says Li Qiang, assistant professor in pathology and cell biology at Columbia University Medical Center who was not involved with this study. An expert in the pathophysiology of diabetes and obesity, Qiang documented the mechanism that promotes the “browning” of white adipose tissue.
The researchers are now refining their techniques and dosages and running further studies on the impact of their methods on metabolism and weight regulation. “There is a clear need to explore new weight-loss approaches with the potential for low rates of complications and long-term efficacy,” Sia adds. “The ability to culture large quantities of tissue at once while retaining its 3D vascular structure is advantageous and holds promise as a potential approach in clinical weight management.”
I am often asked why one person develops strength and muscle faster than another when he or she is performing the same exercises and following a similar strength training workout program. Many people feel that they must be doing something wrong because they aren’t getting the same results, or muscular development as another person. It’s important to realize that there are six primary factors affecting every individual’s ability to achieve strength and muscle development, and we have little or no control over most of them.
Type of Muscle Fiber
One of the most influential factors is muscle fiber type. We have two basic types of muscle fibers, often referred to as “slow twitch” and “fast twitch.” Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as .
Most men and women have an equal combination of both slow twitch and fast twitch fibers. However, some people inherit a high percentage of slow twitch fibers that enhance their performance in , such as long distance runners. Most world class marathon runners have a very high amount of slow twitch fibers. World class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training workouts, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.
Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program. However, the rate of strength and muscle gain appears to be greater from age 10-20, the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don’t come as quickly.
Gender does not affect the quality of our muscle, but does influence the quantity. Although men’s and women’s muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size is increased by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person; this is why most men are stronger than most women.
Limb and Muscle Length
Another strength factor that is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight because of advantageous leverage factors (arms and legs). Similarly, differences in strength development may come about because of variation in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.
7 Step Guide to Becoming a Personal Trainer
Point of Tendon Insertion
Muscle strength is also influenced by the point of tendon insertion. For example, let’s say Jim and John both have the same arm and muscle length. However, Jim’s biceps tendon attaches to his forearm farther from his elbow joint than John’s does. This gives Jim a biomechanical advantage: he is able to lift more weight than John in biceps exercises such as the Biceps Curl.
Other Important Factors
All of these factors affect our ability to gain strength and muscle development through training. Keep in mind, however, that the most influential factor in achieving good results is using a very slow, controlled lifting movement and lifting to the point of muscle fatigue.
In addition to using , it is absolutely imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions. Overtraining is a common mistake people make; it happens not only when you don’t allow your muscles enough rest, but also when you train with too many sets and exercises for each muscle group.
good lifting technique
Another mistake people make is doing the same program over and over again even after they have reached a plateau. Any time you 1) stop gaining strength or muscle size or 2) get bored, it is crucial that you change the program, so that you can go through a whole new phase achieving new results.
We inherit most of these factors affecting strength from our parents, and they have a big impact on our size, strength, and appearance. It is very important that you not become obsessed with trying to look like a world-class body builder—or any other body type that is not your own. We are not all meant to look the same. It is very important that you learn about and accept your own body’s characteristics and type, so you can develop a reasonable program specific to realistic goals and personal interests.
Genetics does clearly play a role in your health and appearance, but they certainly do not determine how often or well you train. Even if you are born with a genetic predisposition to being overweight or weak, the way you live is what will ultimately determine whether you become fit and strong or fat and weak.
Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. Physiologically, the benefits of consistent include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Strength-training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. If you understand and accept your body, you will be able to work with it, not against it. Everyone can improve their strength, appearance, and performance level by consistently implementing an effective strength training program.
The and offer an indepth view of strength training and conditioning for the entire body, and teaches you the most effective routines for your personal strength goals. Also you may want to know about these
AFPA Strength Trainer Certificationcontinuing education courses10 Things to Avoid in Your Strength Training Workout.
Editor’s Note: This post was originally published in October 2014 and has been revamped and updated for comprehensiveness.
Health and fitness is the key to a long, active and enjoyable life. It is correctly stated that Health is the actual Wealth that a person can retain. Teachers assign this topic to their students to enhance their knowledge about staying healthy and fit, and create awareness among others as well. It also results in the development of a healthy lifestyle for children.
Students need to realize the importance of staying healthy and fit. Also, being the future generation, they can play a vital role in creating awareness and maintaining a stable health regime.
Here we are providing you some useful articles on health and fitness under various categories according to varying words limits. You can choose any of them according to your need:
HEALTH AND FITNESS ARTICLES
ARTICLE ON HEALTH AND FITNESS 1 (300 WORDS)
Being healthy and fit in simple terms means taking good care of the body. We should remember that a healthy mind resides only in a healthy body. Good health of both mind and body helps one maintain the required energy level to achieve success in life. All of us must strive to achieve wholesome health.
Protecting your body from the intake of harmful substances, doing regular exercises, having proper food and sleep are some of the important instances that define a healthy lifestyle. Being fit allows us to perform our activities without being lethargic, restless or tired.
A healthy and fit person is capable of living the life to the fullest, without any major medical or physical issues. Being healthy is not only related to the physical well-being of a person, it also involves the mental stability or the internal peace of a person.
Generally, a healthy diet consists of taking a proper and healthy food which includes eating green and fresh vegetables, fruits, having milk, eggs, minerals, proteins and vitamins essential for a human’s lifestyle. Practicing Yoga including regular exercises in your daily routine also help you maintain your desired fitness, blood sugar and immunity level.
Healthy habits improve your physical appearance, mental stability, ability to perform activities in a better way, which help you lead a stress-free lifestyle, maintaining happy moods, high energy levels, etc. Each individual should take of one’s health on a priority; no single day should be skipped for making efforts on maintaining physical and mental fitness. Being happy is directly related to boosting your mental strength and health, so happiness can be considered as the result as well as the part of a healthy and fit lifestyle.
Health is the most important thing that a person should take care of. Leading a healthy lifestyle leads to happiness, success and achievements.Conclusion:
ARTICLE ON HEALTH AND FITNESS 2 (500 WORDS)
Health can, generally, be measured on major three parameters: Physical, Psychological and Nutritional. Physical health means the physical appearance of a person; Nutritional health means the presence of essential nutrients in the body to fight diseases with immunity. Psychological health means the ability in a person to maintain patience, calm and composure in all circumstances of life.
Health professionals consider cancer, diabetes and several other mental and physical health issues such as depression, lethargic attitude, etc to deficiencies in fitness and well-being of a person. Unhealthy and unfit lifestyle of a person also results in premature death. Obesity and lack of physical fitness in young generation sets the stage for diabetes, heart disease, and other serious health problems.
Walking, running, cycling, playing, swimming, gardening, skipping, weight-lifting and Yoga are some of the important activities which help us maintain fit and healthy lifestyle. A person who is fit both physically and mentally is strong enough to face the ups and downs of life, and is not affected by drastic changes in the circumstances.
One should also spend time outdoors in the sun, inhaling fresh air and taking part in healthy activities. Staying active makes you stay energetic.
Out of the several components that affect one’s health, following are the seven key physical components to ensure the overall good health, fitness and mental well-being:
Strength Training and Muscular Development
Stretching – Muscles, Ligaments and Tendons
Core Stability – Both physical and mental
Nutrition and Supplementation – Balanced Diet
Mental Rest and Relaxation – Balanced lifestyle
Sleep – Regular sleep
Eating healthy and nutrients rich food, exercising, taking sufficient sleep, avoiding intake of harmful substances are just few simple ways to stay healthy and fit. These are directly related to our mental, physical and emotional health.
Fitness and mental well-being are essential parts of a healthy life. The benefits of an active and healthy lifestyle are undeniable by all means.
Whether you decide to increase your activity levels slightly or develop and participate in a thorough fitness plan, it will pay you off in the long run. Exercise is good for your health of various organs of your body and makes you feel stronger.
Nutrition and fitness are essential for a healthy living. Not only we look and feel good, but by eating the right nutritional food and doing the right amount of exercise, we could also lower the chances of getting some pretty serious life-threatening diseases.
Things to be done for maintaining balanced healthy and fit lifestyle:
Keeping body hydrated – Drink ample water
Washing hands before and after meals – Maintain sanitation
Intake of nutrients
Regular, sound sleep
Sound health not only means keeping a health body but it also includes a healthy mental condition. Our health depends upon several factors such as food, pollution, regular sleeping habits, fresh air, water, sunlight, and healthy mental condition. Morning walks and physical exercises are very helpful for ensuring the fitness of our mind and body.Conclusion:
ARTICLE ON HEALTH AND FITNESS 3 (600 WORDS)
Good health helps a person to live one’s life to its fullest potential without being physically or mentally unfit. Unhealthy lifestyle results in deterioration of one’s wellbeing. Staying healthy and fit is very important for each generation. Exercising and eating healthy are the best ways to retain your health both physically and mentally.
People, who take their health seriously and are serious about maintaining their fitness, do exercises on a daily basis, eat a healthy diet, and sleep well on time for adequate duration.
Being healthy and fit allows you to stay active and further increases your confidence and concentration power. By staying healthy and fit, one can set an example for others and slowly help others increase their health, nutrition, knowledge, and consumption of sustainably produced foods.
Major reasons that lead to the deterioration of health are as follows:
Daily stress – Students often feel stressed about school work, and exams. Professionals are also prone to stress with regard to their life and work. Such conditions lead to imbalanced mental health.
Depression – Prolonged stress about something leads to depression and becomes a health issue.
Intake of harmful substances like alcohol, preserved foods, etc, adversely affect the physical and mental health and fitness.
Lack of sleep – People tend to work late at night, constantly use their phones, etc and forego their destined sleep cycle. As suggested by medical experts, a defined time of sleep is mandatory for each individual. Lack of sleep results in an unfit lifestyle.
Junk foods – Intake of junk foods has replaced the proper nutritional diet that one should consume. Unhealthy food habits directly create unhealthy wellbeing.
Natural phenomena such as pollution, etc also make us unhealthy and unfit. Proper preventive measures must be taken to defend ourselves against adverse natural environment.
Following are the things that lead to maintenance of a healthy and fit person:
Regular Exercise routine – Each individual should focus on a defined time for daily exercise, as it directly affects both mental and physical health of a person.
Balanced nutritional food intake – One should concentrate on each and every thing to eat and drink. Having a balanced diet that includes essential minerals, vitamins and proteins makes a person healthy and fit.
Clean and tidy environment – We should make sure our surroundings clean and fit for us to survive.
Take appropriate amount of sleep. Each individual, as per medical norms, should take at least 8 hours of sleep.
Drink loads of water, as it helps to release toxins and improve one’s metabolism.
Maintain hygiene and have proper sanitation.
Have a positive outlook towards life. For mental health, it is the key to stay fit and healthy. Positive thoughts should rule the mind in order to stay happy and maintain the mental and emotional health and fitness.
Staying healthy and fit is not difficult if taken as the foremost priority. By following the above-mentioned simple steps, each one of us can lead a healthy, fit and fruitful life. Maintaining balance of thoughts, nutritional diet, rigorous exercise, Yoga, optimum level of sleep are actually the main contributory factors for our wellbeing and a healthy and fit lifestyle.
We create the conditions that lead to an unhealthy and unfit lifestyle. That’s a fact. So, we should develop good habits, and become capable of taking the required measures to lead a healthy and fit lifestyle.Conclusion:
ARTICLE ON HEALTH AND FITNESS 4 (800 WORDS)
Health is a dynamic process. It keeps on changing as we change our lifestyle, our eating habits, our sleeping routine, our thoughts, etc. Each day we should work towards maximizing our level of health and wellness to lead long, full, and healthy lives. Our defined aim should be planning our day in a manner that maintains balance of our physical and mental usage. We can make a huge difference in our lives by staying fit and healthy.
Among the most crucial reasons for decline in health today is the lack of proper amount of vitamins and minerals. Improper intake of vegetables, fruits and dairy products leads to absence of minerals and vitamins in our body. Lack of minerals and vitamins lead to all kinds of diseases as nutrients are essentially required to build and repair the blood, tissues, muscles and bones.
Good health not only means a state of absence of diseases in the body but a complete physical, mental, social as well as spiritual wellbeing of an individual.
Being healthy means having a healthy brain, flexible movements of body, more energetic, happy moods, peace and patience, etc. Fitness does not only mean your physical wellbeing, it is a combination of physical and mental health of a person.
Stress, anxiety, mood fluctuations also represent unhealthy traits of a person. Health refers to the physical, emotional and psychological well-being of a person.
Every generation should take care of their health and fitness. Since childhood, it is easy to focus on this aspect of life as dietary habits of childhood are difficult to change afterwards. For this we should refrain from overfeeding the children. Some important tips of good eating habits that one should follow are:
Making breakfast the heaviest and dinner the lightest meal of the day.
Eat your salad before you eat the meal.
Don’t starve yourself and overeat subsequently.
Fast food and canned food are costly both for your pocket and your heart.
Yellow, orange and green vegetables and fruits add life to your heart.
As your age advances, control your eating and exercise more.
In children, the requirement of sleep is high, around 12-14 hours and a normal adult requires 7-8 hours of sound sleep daily.
Maintaining healthy and fit regime requires simple efforts, a few of which are listed below:
Regular routine of exercise is highly beneficial for our health; it helps us in controlling weight, helps in boosting the immune system, and directly increases our stamina and energy levels. Basic metabolic rate increases if a person exercises. Though these days sparing time for exercise has become difficult for people as this is not being taken on priority, in order to still maintain the balance, each individual should walk or use cycle instead of driving at reasonable distance, use stairs instead of elevators or escalators, walk while on call and compensate the available time with the benefits of exercising.
Yoga is another activity that lays great emphasis on both mental and physical wellbeing of humans. Yoga is an effective method for improving health and acts as a preventive measure against diseases. It reduces stress, anxiety, depression, etc which are the core natural and mental factors that disturb health. Yoga and meditation increase energy, give freshness and infuse confidence in a person.
Eating balanced nutritional diet also directly benefits one’s lifestyle. Having appropriate diet does not lead to fat; it leads to a healthy self. Eating fruits and vegetables help people to maintain adequate levels of calorie, reduce the risk of disease, maintain the balance of essential minerals and vitamins, etc.
Hygiene and sanitation are also major factors that affect the health of a person. Sitting at a place that is not properly clean can instantly make a person unwell and lead to various diseases. Good personal hygiene is one of the most effective ways to protect ourselves and others from many illnesses.
Health and fitness is determined by what we eat, how we live our lives, our choice of leisure pursuits and what we do to keep ourselves physically fit. Keeping fit is about how we choose to live our lives as individuals and the levels of fitness we aspire to. Maintain your health and fitness to keep your body look and feel good, but also maintain a level of physical fitness which will enable you to manage and enjoy your daily lifestyle.
The way towards Healthy and Active wellbeing is to focus on making the healthy choice at any given moment, rather than postponing the things that are must to be done in the long term.Conclusion:Related Information:
World Health Day
Slogans on Health
Speech on Health is Wealth
Speech on Health and Fitness
Speech on World Health Day
Speech on Health
Essay on Health is Wealth
Essay on Health and Fitness
Essay on Healthy Lifestyle
Essay on Health
Paragraph on Health and Fitness
Paragraph on Health is Wealth