What is fitness and how can I get it?
In this course, you will learn what fitness really means and how to achieve it.
Fitness is the #1 lifestyle change that Americans wish for at New Year.
Many people want fitness, but less know what it means to be fit and how best to get it.
You might be reading this card and asking yourself — So what exactly is fitness?
You can be excused for hesitating, because fitness is a somewhat abstract idea.
A weightlifter will say that fitness is about strength and power.
A runner will say that fitness is all about heart and lung health and muscular endurance.
A yogi will say that fitness is about flexibility, balance and agility.
A parent will say that fitness is having the energy to play with their children.
In truth, fitness is contextual. It can be different for each person.
If you were to ask me, I would say that fitness is a lifestyle!
In a holistic sense, fitness is all of these things and more — think mental fitness.
Holistic fitness significantly reduces your risk of chronic heart disease, dementia, diabetes and some cancers.
Do you want holistic fitness? The general principle is simple: Exercise more and eat less.
But it can be difficult to know where to start, so let's break it down. Swipe for some specific recommendations to help you exercise more.
To get fit and stay healthy, you need both heart-pumping and muscle-building exercise.
The Center for Disease Control (CDC) recommends that you get at least 150 minutes of moderate aerobic exercise each week…
… Or 75 minutes of vigorous aerobic exercise each week.
Moderate aerobic activity increases your breathing rate and gets your heart pumping!
Vigorous aerobic activity pushes you to the verge of running out of breath and makes you sweat generously.
It’s best to spread your aerobic activity throughout the week to give your body plenty of time to recover.
For muscle-building exercise, you should do whole body strengthening activities 2 or more days per week.
This can be lifting weights at the gym, but also could be any strength-based sports/activities such as rock climbing or yoga.
Meanwhile, a healthy diet is also an essential aspect of a fit lifestyle
Focus on eating more fruit, vegetables, whole grains, low-fat dairy, beans, nuts and lean meats.
You should also keep your diet within the range of your daily calorie needs.
Your calorie needs change with age, sex, and activity level.
Learn more at health.gov/dietaryguidelines.
You can use an online food calorie calculator to measure how many calories you eat daily, like the one at
These recommendations may sound simple, but we know that in reality, it’s difficult to exercise and change your diet.
Swipe for some practical tips that will help you improve your fitness and live your best lifestyle.
#1. Reframe your perspective on fitness. Make it fun, not a chore! Do it with friends.
#2. Reframe your perspective on what a diet involves. Healthy diets don’t cut any foods out completely.
Don’t be a diet drill sergeant on yourself. Indulge your cravings, just mindfully and not too often.
#3. Make fitness a lifestyle routine. Set an exercise routine in stone and commit to it!
#4. Remind yourself daily of your fitness goals. What type of fitness do you want? Why do you want it? How important is this fitness to you?
#5. Track your progress over time. Write down and celebrate your achievements!
Improvement is a powerful motivator. Seeing results will give you the energy and inspiration to continue.
You now know what fitness is you and you have some tools to help you improve it. Set goals, go outside, move often, and live your best lifestyle!
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