How can be fit in life

 Fitness

Fitness in the field of health (English: fitness) is a state that is suitable for a state that is considered desirable from a physical point of view and a health point of view, and that state, because it is in such a state / state. Refers to the actions and activities to be performed. In other words, it is an exercise for health and constitutes one of self-care.

According to the American College of Sports Medicine's "Guidelines for Exercise Prescription," "health related physical fitness," that is, health-related physical fitness, includes body composition (body fat percentage), cardiopulmonary function, muscle strength / muscular endurance, and flexibility. It is said that. Therefore, improving "health related physical fitness" is also called "fitness".

Etymology

The English word "fitness" is a derivative of the word "fit". “Fit” is an adjective that basically means “a quality or type that is suitable for the desired state / purpose” , (turning from there, as the second meaning). It means "healthy". The phrase "keep fit ~ ing" is used to mean "keep fit ~ ing" .

"Fitness" is the noun form (abstract nounization) of the adjective "fit" (although it basically means "suitable for the desired state"), in the United States, etc. In particular, it is frequently used in the above-mentioned second meaning related to health, and is used to mean "being physically required " and "being in a healthy state ". It has been. Fitness also has a usage as a biological term, in which case it is used to mean "the ability of an organism to survive in a particular environment and leave offspring ".

It may refer to being able to live a lively life, and in medical books it may also mean the state of the body.

The need for exercise

The health benefits of a physically active life are also the effects of regular endurance training (ie, aerobic exercise). It is because a life with a small amount of physical activity deteriorates the physical and mental condition and makes it easy for illness to occur, but moderate exercise can improve the physical and mental condition. Insufficient physical activity can lead to heart disease, hypertension, arteriosclerosis, autonomic instability syndrome, etc., which can be prevented by regular exercise.

After the war, the number of infectious diseases decreased sharply in Japan, and at the same time, the infant mortality rate decreased and became a longevity nation, but on the other hand, the number of deaths due to lifestyle-related diseases has increased. In addition, the advent of an aging society and an increase in national medical expenses have become social problems . Today, the restoration, maintenance and promotion of health through exercise, or fitness, is important to both individuals and society.

The effect of regular exercise

In addition, it has been pointed out that it has a psychological effect, that is, an effect of reducing anxiety and depression (see the aerobic exercise page for details). The key to getting closer to health is improving cardiopulmonary function and body fat percentage , and aerobic exercise is an important element of fitness.

In addition, in recent years, improvement of muscle strength has also been emphasized. Maintaining and increasing muscle strength and endurance through strength training leads to maintenance of QOL . For example, lower limb strength training is effective in preventing falls in the elderly. Since the cause of a fall accident for the elderly is that their legs do not rise sufficiently and they trip over steps, etc., they need to strengthen their muscles to prevent the accident.

Flexibility training such as stretching increases the flexibility of muscles, widens the range of motion of joints, and helps prevent obstacles.

On the other hand, it cannot be denied that exercise has a risk, but statistics show that the risk of exercise is extremely low . Considering the effects on health, regular exercise is good for your health.

Implementation method

There is no fixed form of fitness, or exercise for health. Walk around your home. Swim, walk underwater, or enjoy aerobics at a nearby sports club. You can choose from a variety of methods to suit your environment and interests, such as doing yoga at home.

In order to perform fitness safely and effectively, one method is to have a training menu created at a sports club, etc. with a professionally qualified instructor and receive advice tailored to each individual's ability. is there.

It is desirable to continue as a lifestyle habit not only to improve the appearance but also to restore, improve and maintain the original meaning of health.

Health screening

Health screening  should be performed for safety when starting regular exercise. Statistically, the risk of exercise is low, but there are some individuals who are at high risk and in some cases should refrain from exercising. It is necessary to pay attention not only to confirm the presence or absence of orthopedic disorders, but also to the presence or absence of signs / symptoms of cardiovascular diseases such as chest pain, dizziness, and fainting, and whether it is possible to exercise vigorously with age. is there.

There are various methods of health screening. One of them is the questionnaire method found in private sports clubs. It is recommended to check the following if possible.

There are disadvantages such as. Aerobic exercise for health should be done up to about 1 hour at a time, up to 5 times a week , and strength training should be done at the same site for at least one day in between.

Hydration and clothing

Hydration should be done diligently. In the old days, it was considered better not to drink water while exercising, but in recent years the idea has been reversed. Even mild dehydration reduces athletic performance  and can lead to serious accidents when the temperature is high.

Body temperature rises during exercise, but if the ambient temperature and humidity are high, heat cannot be released well, causing heat stroke. Consideration should be given to hydration before and during exercise, choosing clothing that allows heat to escape easily, and stopping exercise if the temperature and humidity are too high.

On the other hand, when the temperature is low, it should be noted that the body temperature rises due to excessive layering and the body temperature is deprived after exercise.

Traffic safety

When walking or jogging outdoors, you need to be careful not to get into a traffic accident. Especially at night, it is difficult to see from the car, so there are calls from all sides to select clothing and shoes that use reflective materials so that the driver can easily see them, and clothing that has a conspicuous color even at night.

Recent trends

Fitness facilities such as public sports facilities and private sports clubs range from general exercises such as strength training, swimming, aerobics dancing, running and walking to slightly unusual ones such as power yoga, boxing and kung fu. Exercise menu is prepared. It has been recognized that mental factors such as stress relief and relaxation are also important for achieving physical health, so yoga is gaining popularity in recent years.

In addition, due to the spread of Internet communication and the improvement of line quality, the number of businesses that provide fitness services through online communication is increasing.