Fit Forever

Fit Forever

Physical fitness, well-being and health are, in my opinion, the greatest objectives to achieve and benefits to gain from physical activity and certain lifestyles.

I feel the need to clarify some misconceptions right away. Being physically fit does not necessarily mean being at a high level of athletic fitness, just as being at the highest level in terms of athletic performance may not mean that levels of well-being and health are at their best. Processes linked to High Performance are sometimes right on the border between athletic fitness and exhaustion, leading to phases and sensations of ill-being that only rest or more moderate training can resolve.

I highlight the 7 factors that I consider to be the most influential on the feeling of fitness and well-being that one can have:

1. Genetic Factors:

There are people who are more predisposed to have high or low levels of health, knowing that despite all the other factors, this may be considered the least controllable. Even so, the other 4 factors that I will now describe are highly influential on this first one.

2. Age:

Until adolescence is passed and growth is completed, there are generally countless illnesses that disappear in adulthood;

After a certain age, which varies greatly, aging processes clearly influence everyone's daily life;

3. Weight:

Whether due to excess or lack of it, each individual's relative weight, as well as their % of body fat, are factors that do not directly influence any task involving motor performance, as they are the underlying reason for many diseases and problems that actually originate from this point;

4. Nutrition:

This aspect generally has a direct influence on the previous point, as it is directly responsible for the aspects related to the availability of energy for daily tasks, growth and reinforcement, or the weakening of the systems that allow us to control most diseases;

5. Physical Activity:

In the right amount and appropriate for age, gender and usual activity level, the inclusion of regular physical activity in daily routines is perhaps the factor, together with nutrition, that can visibly influence well-being, overall health and physical fitness.

6. Smoking and Alcoholism:

This topic is already well-worn. I only include it because the harmful effects of tobacco and alcohol are too obvious to be forgotten. Regarding tobacco, it is unanimous that each cigarette or time spent in smoking environments has direct and linearly worse repercussions the more it is repeated, in relation to alcohol, besides not having a negative influence on the people around, it also seems to be unanimous that a little wine or even a beer has no negative effects as long as it is in small quantities;

7. Socio-professional factors:

Family stability and well-being, professional stability and fulfillment, as well as economic stability, are also undoubtedly factors to consider. Overall quality of life has direct implications on the regulation of daily life, and the ability to develop activities that benefit physical fitness.

Physical activity cannot be confused with exercise or sports training. To try to stay fit in your daily life you may have little time to train or not play any sports at all, but you can include healthy habits in your routines that I recommend. Any of the factors stated above is directly and reciprocally a consequence of the other, knowing that we cannot, through our habits and behaviors, change all of them in the same way. I will simply limit myself to dealing with the factors related to physical exercise, knowing that specialists in each area will surely have strategies and advice.

Before getting involved in any training process, you should make the following tasks a habit:

1. For all trips under 10 minutes, walk. You will easily manage to accumulate 1h00 of walking in your day;
2. If you live in a building, use the stairs whenever possible;
3. If the roads or paths allow it, and you have time to do so, use a bicycle to get to work, shopping, etc. …
4. If your job requires long periods of standing still, try to move around whenever possible to break up the time in the same position;
5. If your job requires long periods of sitting, why spend lunch again in the same position? Try preparing your own lunch to go and take advantage of the time to walk around a bit while you eat your meal;

Once you have passed this first phase and want to go a little further in your activity, you should then think about including physical exercise and training in your routines.

In order to get into the routine that will provide you with good physical fitness and overall well-being, follow the weekly plan below and you will see that you will feel better than ever.

I have simulated a daily routine where I fitted in the most common tasks and where I suggest introducing Exercise situations.

So that this routine does not become another source of stress in your daily life, and so that you feel motivated to train without giving up, try to take the following precautions:

1. Do not train when you feel too tired;
2. Whenever there are personal, family, or professional reasons that require it, do not have any problems with not doing a workout;
3. Try to find a gym near home that allows for travel with little traffic. Working out at the gym will allow you to stay active even when the weather is bad and the days are shorter;
4. Try to involve your family members in weekend workouts so that you do not have to spend more time apart;
5. Always have your sports equipment with you. Sometimes opportunities arise that you can take advantage of;
6. Do not train more than once a day. To feel fit you do not need to train a lot, it is indeed important to train regularly;
7. Train at low intensities;
8. Involve friends and colleagues at work in your workouts. You will see that with company it is easier;

Make your own schedule and you will see that you can include a little activity in your life almost every day. Start now, because the later, the worse!

Do not come up with any more pretexts and excuses not to get fit! Everyone has a life that is difficult to reconcile with physical activity, but those who managed to find motivation to start moving, can “feel fit forever”