Physical fitness is any activity that you may do that helps to improve or maintain your physical fitness as well as your health in general. Physical fitness or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer, and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

• Reduce your risk of a heart attack
• Manage your weight better
• Have a lower blood cholesterol level
• Lower the risk of type 2 diabetes and some cancers
• Have lower blood pressure
• Have stronger bones, muscles, and joints and lower the risk of osteoporosis
• Recover better from the period of hospitalization or bed rest
• Feel better – with more energy, a better mood, and feel more relaxed

Doing regular physical activity can make you feel good about yourself and it can have a number of benefits for your health.

The following precautions are essentials for physical fitness

• Pick the best time for yourself during the day either morning or evening.
• Be under the care of health provider if there is any chronic condition or symptoms
• Increase physical activities gradually
• Take five to 10 minutes to warm up and cool down properly.
• If you stop exercising for a while, drop back to a lower level of exercise initially. If you're doing strength training, for example, lift lighter weights or do fewer reps or sets.
• Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F.
• Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don't forget gloves.
• Wear appropriate shoes for your activity.
• Warm up before exercising, and cool down afterward.

Physical fitness is not just for young sporty types. It is never too late to start to gain the benefits, no matter how old or unfit you are...