What is fitness?
Fitness means being able to
perform physical activity. It also means having the energy and strength to feel
as good as possible. Getting more fit, even a little bit, can improve your
You don't have to be an athlete to be fit. A brisk half-hour walk every
day can help you reach a good level of fitness. And if this is hard for you, you can work
toward a level of fitness that helps you feel better and have more
What are the benefits of fitness?
you feel better and have more energy for work and leisure time. You'll feel
more able to do things like playing with your kids, gardening, dancing, or
biking. Children and teens who are fit may have more energy and better focus at
When you stay active and fit, you burn more calories,
even when you're at rest. Being fit lets you do more physical activity. And it
lets you exercise harder without as much work. It can also help you manage
Improving your fitness is good for
your heart, lungs, bones, muscles, and joints. And it lowers your risk for falls, heart attack,
high blood pressure, and some cancers. If
you already have one or more of these problems, getting more fit may help you
control other health problems and make you feel better.
Being more fit also can help you to sleep better,
stress better, and keep your mind sharp.
How much physical activity do you need for health-related fitness?
Experts say your goal should be one, or a combination, of
- Do some sort of moderate aerobic activity, like brisk
walking, for at least 2½ hours each week. It is up to you how many days you want to exercise, but it is best to be active at least 3 days a week. Be active for at least 10 minutes at a time. For example, you could:
- Take a 10-minute walk 3 times a day. Do this 5 days a week.
- Take a half-hour walk 3 days a week. On the other 4 days take a 15-minute walk.
- Take a 45-minute walk every other day.
- Or do more
vigorous activities, like
running, for at least 1¼ hours a week. This
activity makes you breathe harder and have a much faster
heartbeat than when you are resting. You can spread out these 75 minutes any way you want to. It is better to be active at least 3 days a week for at least 10 minutes at a time. For example, you
- Run for 25 minutes 3 times
- Run for 15 minutes 5 times a week.
Here's an easy way to tell if your exercise is moderate: You're at a moderate level of activity if you can talk but not sing during the activity. If you can't talk while you're doing the activity, you're working too hard.
Children as young as preschool age need activity. Encourage your child (age 6 to 17) to do
moderate to vigorous activity at least 1 hour every day.