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5 Health-Related Components of Fitness

Each of these fitness factors is important for health and well-being

descriptive essay about physical fitness

Cardiovascular Endurance

Muscular endurance, muscular strength, flexibility, body composition, frequently asked questions.

The five factors of fitness contribute to physical fitness and help guide the process of getting fit. You already know that benefits come when you prioritize physical activity. The trick is understanding what "fitness" is and how you can achieve it.

That's where the five components of fitness come in. They are the blueprint for the American College of Sports Medicine (ACSM) physical activity guidelines and serve as a helpful tool for organizing and executing a well-balanced workout routine. Creating a fitness plan that incorporates these elements can help ensure you get the most health benefits from your routine.

Five Factors of Fitness

  • Cardiovascular endurance
  • Muscular strength
  • Muscular endurance
  • Body composition

The Centers for Disease Control and Prevention (CDC) links regular physical activity to a reduced risk of cardiovascular disease, type 2 diabetes, some cancers, improved bone health, enhanced mental health, and improved quality of life with age. Learn more about the five components of fitness and examples.

Cardiovascular endurance ( cardiorespiratory endurance or aerobic fitness) refers to your body's ability to efficiently and effectively intake oxygen and deliver it to your body's tissues through the heart, lungs, arteries, vessels, and veins. By engaging in regular exercise that challenges your heart and lungs, you can:

  • Maintain or improve the efficient delivery and uptake of oxygen to your body's systems
  • Enhance cellular metabolism
  • Ease the physical challenges of everyday life

Because heart disease accounts for roughly 630,000 deaths in the United States each year, starting a workout program that enhances cardiovascular fitness is particularly important. Running, walking, cycling, swimming, dancing, circuit training, and boxing are a few workouts that can benefit heart health.

The ACSM's physical activity guidelines call for at least 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise, each week.

The key, of course, is consistency. It may sound like a lot, but 150 minutes breaks down to just 20 to 30 minutes of exercise daily, five to seven days a week.

Muscular endurance is one of two factors that contribute to overall muscular health (muscular strength is the other). Think of muscular endurance as a particular muscle group's ability to continuously contract against a given resistance.

Long-distance cycling offers a clear example. To pedal a bike over a long distance, often up steep inclines, cyclists must develop fatigue-resistant muscles in their legs and glutes. These are evidence of a high level of muscular endurance.

Likewise, holding a plank to develop core strength is another example of muscular endurance using isometric exercise . The longer you can contract your abdominals and keep your body in a steady position, the greater endurance you have through your hips, abs, and shoulders.

The extent to which you focus on muscular endurance should be directly related to your health or fitness goals. It's important to realize that muscular endurance is muscle group-specific.

This means you can develop high endurance levels in some muscle groups (like cyclists building endurance in their legs) without necessarily acquiring the same endurance level in other muscle groups, depending on your needs.

For Everyday Health

For general health, talk to a healthcare provider to determine what is best for you given your medical history and current fitness level. Everyone's needs and goals are different, so do what is right for you. Some people may want to develop enough endurance to transport groceries from your car to your house. Low-intensity weight-bearing or strength-training workouts will help you build up that endurance.

For Fitness-Related Goals

Suppose you want to become an endurance athlete capable of competing in sports that require continual muscle contraction, such as obstacle course races, CrossFit , or cycling. In that case, you'll need a higher level of muscular endurance. You may want to focus more on training regimens that use high-repetition strength training and sport-specific activity to make you a better athlete.

While muscular endurance refers to how fatigue-resistant a particular muscle group is, muscular strength refers to the amount of force a specific muscle group can produce in one, all-out effort. In strength training terms, it's your one-rep max .

Like muscular endurance, muscular strength is muscle group-specific. In other words, you may have strong glutes but comparatively weak deltoids; or powerful pectoral muscles but comparatively weak hamstrings.

Consider Your Goals

Again, the extent to which you train for strength is determined by your health and fitness goals as well as your physical abilities and limitations. Keep in mind that everyone is different and will, therefore, have different goals.

For instance, some people may want to be strong enough to lift a heavy box or easily stand up from a chair. In this circumstance, enhanced muscular strength may be a byproduct of a workout routine focused on developing muscular endurance.

If, however, you want to develop muscle mass or to be able to lift heavier weights at the gym, you should focus your training regimen more on lifting heavy weights.

To improve muscle strength : Use heavier weights with fewer reps, taking your muscles to fatigue with each set.

To improve muscle endurance : Use lighter weights and higher rep counts to increase endurance over time.

It's possible to improve muscular strength and endurance at the same time. You can do this in conjunction with cardiovascular training. For instance, circuit-training routines that combine strength exercises and cardio into a single training bout can make your exercise program more efficient.

The ACSM's guidelines state that adults should perform strength training exercises two to three days a week using a variety of exercises and equipment to target all the major muscle groups.

Flexibility refers to the range of motion around a given joint without pain. Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips.

Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance.

As you get older, the importance of flexibility becomes even more apparent. While completely stopping the aging process isn't possible, protecting your joints and maintaining mobility can help keep you spry well into your later years.

The ACSM's physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week.

How to Increase Flexibility

There are simple ways you can work flexibility exercises into your day:

  • Static stretching, where you hold a stretch for 10 to 30 seconds at a time
  • Workouts that take you through dynamic stretching exercises, such as barre , yoga , tai chi, or Pilates
  • Active stretching , such as lifting your leg and holding it there, uses the contraction of the opposing muscle to relax the muscle being stretched.
  • Passive stretching also called relaxed stretching, is where you assume a stretch position and hold it with the assistance of another part of your body, a partner, or an apparatus, like a strap.
  • Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle.

We've researched and reviewed the best online tai chi classes . If you're looking for an online class, explore which option may be best for you.

Body composition , or your body's fat mass ratio to fat-free mass , is the final component of health-related physical fitness. Because fat mass can be associated with adverse health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining the right body composition for your unique situation is the goal of most exercise routines. A healthcare provider can advise you on what is right for you and your situation.

Measuring Body Composition

To see improvements in body composition, you need to know your starting point. Weighing yourself on a scale is not recommended, as weight alone doesn't tell you the makeup of your internal tissues. Some methods of measuring body composition are more accessible than others.

  • Bioelectrical impedance analysis (BIA) : Some gyms offer this type of testing, or you can purchase a scale for gone use that uses bioelectrical impedance analysis to estimate body fat percentage.
  • Hydrostatic underwater weighing : Hydrostatic testing involves being weighed on dry land followed on an underwater scale. You can find these testing facilities in research labs and some fitness centers.
  • DEXA (dual-energy X-ray absorptiometry) scans : These are typically used for measuring bone mineral density but can also accurately measure body composition. DEXA scans are usually performed at radiology centers and may or may not be covered by insurance.
  • Body fat percentage calculator : These tools are not as accurate as a DEXA scan or hydrostatic testing but are readily available and easy to use. The results typically fall within three to four percentage points of your actual body fat percentage, so you can use these results to monitor changes if you want.

A Word From Verywell

Keeping these five elements of fitness in mind can help you reach your fitness goals. Designing a fitness routine that incorporates all these elements can ensure that you follow a well-rounded workout plan that will boost your health. It is normal to be drawn specifically to a particular factor of fitness more than others. Incorporating aspects that suit your goals and lifestyle is key to maintaining your passion for fitness.

Some of the components of fitness are interrelated. For instance, when you train with weights, you can build muscular strength and endurance at the same time. When you lift weights with intensity, your heart rate can increase to the point you are working your cardiovascular system vigorously.

Each component of fitness is important for functioning and aging well. Cardiovascular exercise , which is anything that increases your heart rate, will help stave off cardiovascular diseases along with several other benefits. Strength training improves daily functioning, reduces injury risks, increases metabolism, and helps maintain a healthy weight.

Working on each component of fitness can increase your health by preventing many diseases and illnesses; preventing injuries and falls; improving outcomes as you age; reducing stress, anxiety, and depression; and boosting quality of life. A good fitness journal can help keep track of your workouts and goals as you progress.

King AC, Powell KE, Kraus WE. The US Physical Activity Guidelines Advisory Committee Report-Introduction . Med Sci Sports Exerc. 2019;51(6):1203-1205. doi:10.1249/MSS.0000000000001946

Centers for Disease Control and Prevention. About physical activity .

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ.  Aerobic  vs  anaerobic exercise training effects on the cardiovascular system .  World J Cardiol . 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134

Centers for Disease Control and Prevention. About heart disease .

Oranchuk DJ, Storey AG, Nelson AR, Cronin JB.  Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review . Scand J Med Sci Sports. 2019;29(4):484-503. doi:10.1111/sms.13375

Borve J, Jevne S, Rud B, Losnegard T.  Upper-body muscular endurance training improves performance following 50 min of double poling in well-trained cross-country skiers .  Front Physiol . 2017;8:690. doi:10.3389/fphys.2017.00690

American Council on Exercise.  How to select the right intensity and repetitions for your clients .

Westcott W.  Resistance training is medicine: effects of strength training on health .  Curr Sports Med Rep . 2012;11(4):209-16. doi:10.1249/JSR.0b013e31825dabb8

Greenlee TA, Greene DR, Ward NJ, et al.  Effectiveness of a 16-week high-intensity cardioresistance training program in adults .  J Strength Cond Res . 2017;31(9):2528-2541. doi:10.1519/JSC.0000000000001976

UC Davis Health.  Flexibility .

Harvard Health.  Benefits of flexibility exercises .

Stathokostas L, McDonald MW, Little RM, Paterson DH.  Flexibility of older adults aged 55-86 years and the influence of physical activity .  J Aging Res . 2013;2013:743843. doi:10.1155/2013/743843

Lemos T, Gallagher D.  Current body composition measurement techniques .  Curr Opin Endocrinol Diabetes Obes . 2017;24(5):310-314. doi:10.1097/MED.0000000000000360

National Institutes of Health Institute on Aging.  Real-life benefits of exercise and physical activity .

Silverman M, Deuster P. Biological mechanisms underlying the role of physical fitness in health and resilience . Interface Focus . 2014;4(5):20140040. doi:10.1098/rsfs.2014.0040

Smith JJ, Eather N, Morgan PJ, Plotnikoff RC, Faigenbaum AD, Lubans DR. The health benefits of muscular fitness for children and adolescents: A systematic review and meta-analysis . Sports Med . 2014;44(9):1209-1223. doi:10.1007/s40279-014-0196-4

By Laura Williams, MSEd, ASCM-CEP Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

152 Fitness Essay Topics to Write about & Examples

Looking for the most popular fitness topics to write about? Find them here! This list contains only the best essay questions about physical fitness, topic ideas for presentation, trending gym essay topics, and research titles. Check them out below!

🔝 Top 10 Fitness Topics to Write About

🏆 best fitness topic ideas & essay examples, 👍 good essay topics on fitness, 💡 interesting topics to write about fitness, ❓ essay questions about physical fitness, 🔥 popular gym essay topics to write about, ✅ health and fitness topics to write about.

  • Evaluation of Popular Workouts
  • Best Fitness Apps and Wearable Devices
  • How to Create a Personalized Fitness Plan
  • How Physical Activity Can Reduce Stress
  • The Role of Nutrition in Achieving Fitness
  • How Social Media Influences Fitness Culture
  • Benefits of Regular Exercise on Mental Health
  • How to Maintain Fitness and Mobility in Later Life
  • Strength Training and Its Importance for Overall Fitness
  • What Is the Link Between Fitness and Productivity?
  • Importance of Physical Fitness Although swimming might fall under the banner of sports, most people swim to relax in the water and have a good time, and can exercise their body at the same time.
  • Externalities Environment and Analysis for Australian Fitness Industry In addition, the report also analyses the main forces that determine the attractiveness of a fitness industry or otherwise the industrial economic perspective of the fitness industry.
  • Business Plan of ABC Fitness Center In the content of advertise, the ABC center will highlight the positive sites, emphasis on the importance of fitness center in public health, environment of this center, and the advantages of the membership.
  • Physical Fitness in Aviation Aviation is an aspect that highly depends on the judgment of the people on the crew and the pilot for any outcome therefore, necessitating the importance of one to be careful with the health state […]
  • Zumba Fitness Strategic Business Plan Because of a communication error between Zumba business owners and Crunch gyms, the Zumba business ended up losing a lot of time and money in legal negotiations concerning the rights of the songs used in […]
  • Bally Total Fitness: Sports Organizations Industry Once the Bally Fitness Center’s position was improved, the company used an acquisition strategy to expand and strengthen its hold in the industry.
  • Business Plan – Fitness Center The aim of this business is to curb the burgeoning problem of a sedentary lifestyle in Saudi Arabia. Close to 30% of the population fall within the criteria, the fitness center is interested in.
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  • Fitness Trends: Group Exercising Provides Better Results Physical exercise is essential for the well being of the individual. The benefits of exercise are more comprehensive than simply physical gains.
  • Issues With the Army Combat Fitness Test and Why They Should Be Fixed This paper will review the drawbacks of the ACFT, including inadequate requirements for women, injuries associated with the test, the increased complexity of the trial, and the necessity to complete the two-mile run.
  • Academic Achievement and Physical Fitness This study contributes to the growing body of knowledge, which identifies that there is a positive correlation between physical fitness and academic achievement.
  • Fitness and Its Importance for Health In the multi-tasking world of the 21st century, Every person is expected to be some sort of super being who can manage to function on very little to no sleep in order to perform in […]
  • Fitness Australia Organization Integrated Marketing Communication About 10 million people who need this sort of therapy and numbers of adult citizen of the country are classified as “clinically obese” for having the notable impact of stress and disability at a larger […]
  • Fitness for Use in Operation Management From this perspective, the notion of fitness for use is important when customers draw conclusions about usability of products and services because personal needs are different, and the quality and fitness of the product or […]
  • A Personalized Fitness Program for a 3-Month Period The type of exercise undertaken may vary with individuals but in all cases, the big muscles of the body like the biceps and triceps muscles should be involved in the exercise as they make the […]
  • The Benefits of Fitness for Physical and Mental Health It is necessary to mention that I have been able to improve my sleep schedule and its quality because of exercise.
  • Fitness and Sport Learning Most of the theoretical and practical perspectives during the course have expanded my outlook on the role of sport in my life, as well as how it can enhance my professional fulfillment.
  • Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness In particular, the authors of the book tried to explain the causes of major diseases and to describe the necessary sport activities to prevent and overcome them.hey expressed the medical point of view in the […]
  • Planet Fitness: Strategic Positioning According to the Porter’s Model This focus is the first compromise that Planet Fitness made, deliberately moving away from catering to affluent customers with high demands on the gym and the level of service.
  • Physical Fitness Training Programs for Athletes In summary, the article provides a general guideline for athletes to build muscle and improve performance by focusing on compound exercises, progressive overload, core strength, and flexibility.
  • Health and Fitness: Developing a Healthy Community The overall health, physical development, emotional health, and social and emotional maturation of young people can all be impacted by substance use.
  • Negligence Area in Gyms: Fitness Center Business Sustainability In some cases, due to factors such as the cost of purchasing them, people may opt to improvise them and therefore ignore the standards required.
  • The True Fitness Company’s Interventions in Singapore In 2019, the company opened the largest commercial fitness center in Singapore at the Millenia Walk to meet the growing fitness and wellness services demand.
  • Identifying Proper Fitness Resources This online resource serves as a collection of fitness and nutrition advice, as well as posts news related to the well-being industry.
  • Horned Melon: The Role in Promoting Health and Fitness The presence of dietary fiber in horned melon is beneficial to the digestion process. In conclusion, weight reduction is one of the strategies people use to maintain their fitness and live healthily.
  • A Get-Real Guide to Building Mental Fitness in Sport and Life Fitzgerald tells stories of how athletes have had to return to the profession, facing the difficult stages of accepting their injuries and finding ways to cope.
  • Army Soldier’s Fitness in the US and Saudi Arabia In the problem section, the inability of the Army to educate its subjects, along with some of the general trends regarding physical fitness in the US, Saudi Arabia, and the world’s militaries.
  • Promoting Wellbeing in Homeless People: Group Fitness Intervention The authors of this article conducted the study to give insight into the importance of considering homeless people in the society they belong. The importance of the study was to encourage people to have inclusivity […]
  • Fitness and Health Workforce Programs The first was the control group, used to compare results to the rest. This article can be used to inform the study about the potential options of intervention and affecting the target population.
  • Gyms and Fitness Clubs’ Operation During the Covid-19 The best way to prevent the spread of COVID-19 is to take measures and create the necessary conditions for maintaining the health of both customers of fitness clubs and their employees.
  • COVID-19 Influence on Fitness Industry For this reason, the aim of our study will be to examine the changes in sports habits of people, as well as their intention to visit fitness centers in the near future.
  • E-Marketing Plan for Fast Fitness Since e- marketing is the procedure of business communication and value generation for the target customers with the purpose to establishing relationship with them and gaining profit from the venture.
  • Budget for a Health and Fitness Program Medical practitioners have been and should be in the forefront of catering for the health needs of society as a whole as seen in the codes and ethos outlined in the practice e.g.the Hippocratic Oath.
  • Infant Nutrition and Fitness Infancy is a critical stage in life since a person establishes healthy consumption patterns.This patterns can lead to the infants acquiring optimal growth and healthy development.
  • Nutritional Needs of an Older Adult: Lifecycle Nutrition and Fitness As a rule, female nutritional needs are considerably lower than the ones of a man unless a woman is pregnant. Men also tend to have a considerably higher calorie requirement.
  • Management Processes and Supply Chain in Fitness Plus According to the owners in the case research, as the popularity of fitness and health grew, so did the need for more people to register for membership at the club.
  • Olympus Strength and Power Fitness Center’s Business Plan This is a prime location within the outskirts of the Aston metropolitan area and provides a serene, spacious environment for would-be patrons of the gym.
  • Promotional Strategy for a Chain of Fitness Centers To attract the audience, these people should recite the message that First Fitness could help to “look like this” with a sense of humor.
  • Small Business Idea for Fitness Workout Gym The advantages and disadvantages of the four different forms of business organization, which include the following: The business is very easy to form considering that no legal requirements are required, except a business license.
  • Developing a Fitness Program The training will involve an extensive warm-up, a gradual increase of the load, and isolated joint exercises for avoiding inaccurate movements.
  • Hillingdon Country House Fitness Centre Unfair Standard Terms According to the Office of Fair Trading, “a standard term is unfair if it creates a significant imbalance in the parties rights and obligations under the contract, to the detriment of the consumer, contrary to […]
  • Exercise and Health Promotion: Chandler Fitness Center I came to recognize that the objectives and the philosophy of the facility were to change people’s lives through fitness enhancement.
  • Nutrition and Fitness to Raise Healthy Children Ohio Action for Healthy Kids wants to establish a county-wide obesity prevention program for children ages 8-12 and requests a grant of $56,600 to meet this goal.
  • The Development of a Web Portal Solution for Jupiter Fitness Center The portal will provide the customers of the company more value for the services received, which is expected to contribute to their retention and give the company a competitive advantage.
  • The Brain Fitness Exercises Having said that we have a dependency also indicates that there is a certain part of our body that we tend to use a lot less because of it.
  • Bally Total Fitness Accounting The portion of the one-time enrolment fee attributable to the periods occurring beyond the year of receipt should be reflected in the books of the company at the close of the respective accounting period as […]
  • Benefits of Exercise and Importance of Overall Fitness Being in the best of health means more than the absence of illness. The American Heart Association recommends keeping track of body composition: how much of your body are fat, bone, and muscle.
  • Genetic Basis of Fitness Differences in Natural Populations In the article to summarize, the authors recognized that one way genomics affect biology is the possibility of identifying and studying how the characteristics affecting fitness, a key issue in natural selection, are genetically based.
  • Health and Fitness Workout Plan When I created my blog, I used this information to develop the plan and decide how I would explain my meal choices.
  • Teaching Styles: Fitness Director Therefore, the paper aims to discuss the application of the command style, the practice style, and the divergent production as applied to the profession of a fitness director to demonstrate their usefulness for this specialist’s […]
  • A Comparative Study of Mental Health Between Players and Non Players In this context, the International Journal of Sports Sciences and Fitness published a study titled “A comparative study of mental health status between players and non-players” to foster awareness regarding the importance of sports activities […]
  • Fitness and Health Operations as the Chance of Improving Health The programs should be designed in a way that in the end, the customers can be able to see the results or some change as the program goes on.
  • Motivation Through Holistic Fitness: A Cost-Benefit Analysis Specifically, the costs involved in the process will be discussed, and the projected profitability will be assumed. Since I will increase my team members’ motivation, I expect to receive at least a 20% increase in […]
  • Employee Motivation Through Holistic Fitness By promoting the emotional, mental, spiritual, and physical fitness of the staff, I will be able to increase their productivity and dedication.
  • Motivation Through Holistic Fitness: A Risk Analysis Prior to implementing the holistic fitness idea within the organization, it is necessary to conduct a risk analysis of the planned project. Hence, the primary risk of the plan is the resistance of employees to […]
  • The Concept of Army Combat Fitness Test There is complex and dynamic nature of the modern military and combat activity of the army and navy, the use of the latest information technologies, weapons and military equipment, and the country’s security interests.
  • The Relevance of the Army Combat Fitness Test for the U.S. Army The new Army Combat Fitness Test will be implemented by October 2020 and is considered as a better concept to forecast a soldier’s readiness for the pressure one will encounter on the modern battlefield.
  • The Positive Effects of Physical Fitness It is essential to understand the components that contribute to proper training to ensure that the chosen program presents benefits. The factor impacts both the heart functioning and the metabolism of an individual.
  • Anytime Fitness vs. Jetts Firm’s Business Model The paper also analyses the business models of the two firms to determine the firm with a better business model. This is probably one of the strengths of the business that has enabled it to […]
  • Fitness Training Programs for Men and Women The reason for assessment of client’s fitness is that by acknowledging needs of Steve, the trainer will be able to elaborate a dedicated workout plan.
  • Fitness Marketing Programs: Key Issues First, the word “guaranteed” is prone to misinterpretation: while the results obviously depend on the human factor, such as the persistence of the customers, the wording of the advertisement will likely be ruled out as […]
  • Marketing Law Issues in the Fitness Industry For instance, the marketing campaign of the fitness program may include claims of the advantage in time of achieving certain results.
  • Fitness and Health Terms Definition Health denotes a condition of total physical, psychological, and social welfare and not just the absence of sickness or frailty while fitness represents the capacity to satisfy the requirements of the environment.
  • Saudi Arabian Spinning Studio in Fitness Industry The trainers will ensure that the clients are safe when they are in the studio and that all the rules and guidelines are followed strictly.
  • Cardiovascular Fitness Effect on the Rate of Heart Beat The rate of the heart beating is also called the pulse rate and simply refers to the speed at which the heart pumps blood from the left ventricle to the rest of the body for […]
  • The Benefit of Personal Fitness The importance of sports for the promotion of fitness and making one a better, more fulfilled person suggests both an explanation and a justification for the current and growing popularity of sports.
  • China’s Leading Companies Ethical Fitness The mention of corporate ethical responsibility in any part of China naturally draws attention to Adidas and Apple Inc.that had histories of child labor in the country.
  • Fitness First Clubs Management and Strategy The main accents in the company are made on attracting the members to the clubs because of the company’s activity which is the leader in providing such kind of service.
  • Australian Fitness Industry Marketing Analysis The industry needs to have fitness programs designed specifically for different segments of the market. Hence, the industry should collaborate with the media to make these programs core to the lives of Australians.
  • Saudi Arabia Fitness Centre: Company Description The main promoters of the fitness centre comprise of a group of young individuals who are advocating on the importance of healthy living.
  • Fitness First Clubs Strategies The development of the training programs meets the company’s orientation on the effective structure and rivalry and the peculiarities of market domination model according to which the work of managers is organized.
  • The La Fitness Centre: Competition Effects on Performance The La Fitness Centre is one of the renowned fitness centres in the Hatfield region. RO4: To purchase and modify the facilities to enable the La Fitness Centre to be competitive in the market.
  • Fitness Express Company: Progress and Problems The validation outcomes are promising to lead to increased interest of the owner to explore the business and results of the project.
  • Fitness Express Ltd Business Plan Fitness and sporting market continues to grow in Australia and New Zealand. The vision of the company is premised on delivering fitness and sporting gears to customers as quickly and efficiently as possible in […]
  • Fitness Obsession and Its Causes Apart from that, physical attractiveness is one of the factors that can contribute to their success in various areas of life.
  • Analysis of the Fitness First Health and Fitness Centre The purpose of starting the club was to provide health and fitness training services to people belonging to different age groups and income levels under the directorship of the co-founders.
  • Healthcare Issues: LA Fitness for Students and Healthy Living Through Fitness Programs Inclusion of sports and physical exercise classes in learning institutions justifies the significance of exercise to students. LA Fitness has physical exercise programs that are cost-friendly to college students.
  • 24 Hour Fitness Worldwide Inc. Implementation Plan 24 Hour Fitness Worldwide Inc.is based in California and was established in the year 1983 for the purposes of providing fitness services to the population.
  • Business Plan for Star Fitness Center Those living and working in the city will have the opportunity to use the facility that is equipped with the latest technology for body fitness.
  • Strategic Management in Bally Total Fitness These were like friends’ opinions and recommendation, the nature of the place regarding the cleanliness standards, nature and friendliness of the staff, the consistent persuasiveness of marketers and sales pitches, and the convenience and location […]
  • Fitness Shoes Marketing Strategy The company’s location in China has created many issues and changes in the company due to the laws and regulations, global changes, data protection and the legislation of the country.
  • Body Fitness and Health Yuill and Barry argues that “both male and female do different types of exercises so that they can acquire their preferred body shapes and due to complex social relations, especially in the universities, females are […]
  • Ethics and Professional Standards of Fitness Gym One area where ethics and professional responsibility apply to fitness gym is in the relationship between the trainer and the client in the gym.
  • Marketing program for a health and fitness club It is the responsibility of the marketing agency of the company to investigate what goes on in the mind of the customers.
  • The Impact of a Fitness Intervention on People with Developmental and Intellectual Disabilities This is one of the issues that should be singled out. This is one of the issues that should be considered.
  • Recreational Therapy: Fitness Impact on the Disabled The quarterly description has six basic components that guide recreational therapists in providing care and are entered in the patient’s chart: the goal of the treatment/intervention; the intervention plan; the RT practitioner’s views on the […]
  • Strategies for 24 Hour Fitness However, each of the three kinds of value discipline relies on the type of service or product provided by the organization as well as the culture maintained by the given organization.
  • Physical Fitness and Sport Policy in the Cold War Johnson presidential administration shifted the priorities in the sports national policy and vision of sports rivalry in the United States.”Addressing the subject in terms of federal initiatives during the 1960s, this article will argue that […]
  • Fitness for Life: Program Analysis This condition prompted Lincoln University to introduce a ‘Fitness for life Program’, which endeavors to, peg physical fitness of students to academic merit in the attainment of diplomas.
  • Fitness and Performance in Aviation The physical fitness and vigorous health of aviation workers are critical aspects in their performance, in aviation, because of the nature of some of their jobs that may be physically demanding.
  • The Genesis Fitness Club The use of the website for information management also serve as an advantage since the company expenses due to the reduced number of personnel required as well as expenses required for stationeries and this in […]
  • How Can Fitness Overcome Fast Food?
  • What Does Your Fitness Assessment Tell You?
  • Does Cardiorespiratory Fitness Influence the Effect of Acute Aerobic Exercise on Executive Function?
  • How Can Fitness Clubs Leverage Social Media?
  • Can Exercise Increase Fitness and Reduce Weight in Patients With Schizophrenia and Depression?
  • How Do Health and Fitness Facilities Affect Communities?
  • Does Cardiorespiratory Fitness Buffer Stress Reactivity and Stress Recovery in Police Officers?
  • How Are Consumers Convinced That It Is Necessary to Take Fitness?
  • Why Is Fitness Important in Our Daily Life?
  • Does Fitness Bring People Together?
  • How Does Physical Fitness Improve the Quality of Your Life?
  • Does Higher Physical Fitness Protect Master Athletes From Consequences of COVID-19 Infection?
  • How Reliable Are Wearable Fitness Tracking Devices?
  • Does Physical Fitness Improve Academic Success?
  • How Does Exercise Reduce Stress?
  • What Can Regular Fitness Do for You?
  • Do Warm-up Exercises Play a Role in Developing the Physical Fitness of Players?
  • Is Physical Fitness Training Beneficial or Dangerous for Stroke Patients?
  • In What Cases Are There Increases in Physical Activity but No Measurable Gains in Physical Fitness?
  • Can Physical Fitness Impact Your Research Capabilities?
  • Is There a Correlation Between Cardiorespiratory Fitness and the Incidence of Sudden Cardiac Death in Athletes?
  • How to Assess the Stamina and Physical Fitness of an Individual?
  • Is There a Difference Between Physical Activity and Physical Fitness?
  • Can Yoga Enhance Both Mental and Physical Fitness?
  • How Important Is It to Stick to a Routine for Maintaining Health?
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Importance of Physical Fitness

Updated 18 October 2023

Subject Healthcare

Downloads 59

Category Health

Topic Exercise

Physical Fitness and Its Importance

Physical fitness is defined as the capability to perform day to day activities without excessive fatigue while reserving energy that is enough for emergencies. Physical fitness depends on the ability of the heart to effectively pump blood and the capacity of cells to generate energy. It is achieved by having structured, repetitive and planned physical exercise, which involves the movement of skeletal muscles. Physical fitness is crucial in the maintenance of good health among many other benefits. Over 3 million deaths that occur every year in the whole world are attributed to lack of physical fitness. Being fit reduces the risk of developing conditions that affect the proper functioning of the body thus improving the quality of life. This essay will examine the importance of physical fitness.

Impact of Unhealthy Lifestyle on Physical Fitness

Health hazards are on the rise in the current era we are living due to increased pollution, mechanization and industrialization opting people to change to an unhealthy lifestyle. Remote controls have become the order of the day as people are glued onto phones and televisions instead of using their leisure time to engage in physical tasks. Therefore, most people end up being involved in less manual and physical jobs leading to being unfit. Through physical fitness, the community and nation at large remain wealthy, and citizens can explore to reach their maximum potential in every facet of life.

Significance of Exercise in Physical Fitness

Exercise plays a vital role in improving physical fitness. They vary from light, moderate to vigorous exercise all of which can reduce death risk and increase life expectancy. Research shows that fit people increase their life expectancy by two years compared to those that are not fit. The body of a human being comprises of many small parts that function together as a machine. Malfunction of a single part can hinder the normal operation of the body. By keeping these parts physically fit, one feels good, looks better and thus enjoy their lives. Exercising the body serves as servicing the body to perform optimally just like a car that is taken for service to improve on its performance.

Exercise and Physical Fitness

The rate at which a person engages in exercise is proportional to the level of physical fitness and is essential in maintaining mental and physical health as well as controlling body weight. A strong self-image is developed, and the emotional balance is achieved. Aging reduces the pumping capacity of blood by the heart by 8% per every decade (Gulam, 2016). This makes fitness as one gets older vital. However, even in children, physical fitness is of paramount importance as it helps them in the development to reach optimum size and capacity at adulthood. Being fit ensures that the excess calories consumed are burnt accordingly, and there is no accumulation of unnecessary fat around the body.

Benefits of Burning Calories through Exercise

The extra calories are used during exercise as they are converted to energy. The number of calories burnt is proportional to the amount of exercise done. Through this, the body weight is maintained at a healthy range. By burning calories, body shape is maintained, and one looks and feels better while reducing the chances of becoming overweight and obese.

Physical Fitness and Cardiovascular Diseases

Being fit reduces the risk of getting cardiovascular diseases such as hypertension, stroke and coronary heart disease (CHD). CHD is among the leading killer disease in most developed countries, accounting to about 17% of total deaths witnessed. Over 20% of CHD cases are attributed to lack of exercise and physical activity. People that are unfit and inactive are two times at risk of getting a heart attack in comparison to those that are physically fit (Gulam, 2016). For people that already have coronary heart diseases, physical activity and keeping fit have more benefits than the risks involved. Moderate and regular exercise hinders the blood vessels from further narrowing and prevents anti-thrombotic clotting. Therefore, blood delivery to the heart is improved as well as maintaining normal heart rhythm. The load to the heart is reduced and thereby decreasing death risk.

Physical Fitness and Type 2 Diabetes

Physical fitness also reduces the chances of developing type two diabetes and metabolic syndrome than in inactive people. Lack of physical activity leads to weakening if insulin regulatory mechanism within the body. This breakdown of the control mechanism makes the level of blood sugars to rise contributing to the onset of pre-diabetes and finally type two diabetes. Increased obesity among adults and youths has played a significant role in the rise of diabetes incidences (Gulhane, 2015). Physical activity such as aerobic exercise can improve insulin sensitivity and cell metabolism of glucose. Better metabolism ensures that glucose is efficiently transported to various organs within the body and thus reduce the chances of having diabetes.

Importance of Physical Fitness in Strengthening Muscles and Bones

Physical fitness is essential as it aids in strengthening of the muscles and bones. Physical activity slows down the rate at which the bone density is lost that is evident as one gets older. Through progressive overload during physical activity, bone growth is stimulated (Elmagd, 2016). Engaging in activities that strengthen the muscles aids in maintenance and increment of muscle strength and mass. Additionally, the risk of getting an injury is reduced due to the increased bone density, muscle strength, and flexibility brought by physical fitness. Resilience to injuries from accidents is improved. Stronger muscles bring a better balance, and thus the chances of falling or slipping are less as well as one is less likely to experience bone injury whenever upon tumbling.

Physical Fitness and Reduced Risk of Cancer

Another importance of physical fitness is that it helps in reducing the risk of having certain types of cancer. Individuals that participate in exercises on a regular basis are at a lower risk of getting colon cancer. This is similar for, uterine cancer, breast cancer in women and lung cancer. According to Seattle cancer research, about 35% of all deaths caused by cancer are related to being sedentary and overweight conditions.

Fitness and Exercise for Improved Mood and Mental Health

Fitness and exercise are important in improving mood and mental health as it boosts the energy level, helps in easing stress and improves self-esteem and well-being. Moreover, it helps in ensuring better sleep and aids in reducing anger in an individual (Gulam, 2016). Depression and anxiety are also eased through regular exercise. By having physical and mental fitness, balance is improved and thus prevents falls. Brain health is also maintained by staying mentally active. A healthy brain state is associated with having confidence and cheerfulness. Rehearses such as yoga and tai chi are proven to aid in avoiding stumbling and keeping balance.

The Cost of Being Unhealthy

Being unhealthy is costly. Chronic diseases for instance diabetes and heart diseases in the U.S cause 7 deaths out of 10, and the health care cost of treating such diseases is about 86% of the overall cost according to the Centers for Disease Control and Prevention. While it is not possible to prevent some diseases, the risks can be reduced by leading a healthy lifestyle that incorporates physical fitness and exercises. Physical activity is a healthy option that reduces the chances of developing health complications and issues, all of which requires expensive medical care.

Physical Fitness and Independence

Physical fitness ensures that a person remains mobile and live by themselves. Being able to move around is key in remaining independent as one gets older and thus one can be left alone. Balance and flexibility exercises are vital especially for those aged over 70 years to prevent the chances of getting injured or even falling (Elmagd, 2016). The chances of living longer are higher for people physically fit people while reducing chances of premature mortality.

Exercise as a Stress Management Tool

It is impossible to avoid stress in one's life, but it can be managed. Being stressed interferes with their daily lives leading to the development of anxiety and depression. Regular exercise has proven to manage stress level. Exercise is key to achieving mental fitness, which is important in reducing stress. Physical fitness enhances the cognitive function that is necessary for reducing fatigue. By engaging in exercise and physical activity, the brain produces endorphins chemical to act as a painkiller and also increase the ability to get sleep thereby reducing the level of stress. Participation in regular exercise has shown to stabilize and elevate mood, improve self-esteem, decrease overall tension levels, and stimulate anti-anxiety effects.

Improved Cognitive Function and Better Performance

Fitness and exercise have shown to improve alertness and concentration as well as recovery of memory recovery function. The brain also produces chemical during exercise responsible for rewiring the memory circuits and increase sharpness. This means increased attention in the classroom for the students, and thus they can be able to solve problems better by 10%. The overall performance of children that are physically fit is thus bound to increase (Gulhane, 2015). Moreover, the coordination of activities is enhanced which augments accuracy and precision.

Enhancing Quality of Life through Physical Fitness

Quality of life is improved by being physically fit in the sense that it improves the lifestyle of a person. Lifestyle improvements mean that the chances of developing health complication such as diseases and mental health issues (Elmagd, 2016). Through enhancing the mood and reducing stress level, one is able to live a quality life among other health benefits. Moreover, one can be able to do many things that if you are not fit it's impossible to perform.

Physical Fitness and Strengthened Immune System

Exercise helps in strengthening the immune system. Through reasonable exercise, immune cells are able to move around the body more quickly. Consequently, they are better placed to kill viruses and bacteria. Physical activity also aids in flushing the bacteria out of airways and lungs thereby reducing chances of developing flu, cold and other related diseases. During exercise, temperatures rise briefly which can prevent the growth of bacteria (Elmagd, 2016). Moreover, exercise slows down the rate at which stress hormones are released. The lower the release of the stress hormone, the less the chances of getting some illnesses.

Physical fitness achieved through various physical activities and exercise has a lot of advantages to the well-being of a person. Fitness helps in controlling body weight, stress, improving mood and mental health, strengthening immunity and saves money. Being physically fit is also important as it helps in reducing the risk of getting cardiovascular diseases, type 2 diabetes, injuries, and certain types of cancer. All of these are vital in improving the quality of life while extending life expectancy.

Elmagd, M. A. (2016). Benefits, need and importance of daily exercise. International journal of physical education, sports and health. Retrieved from:  https://www.researchgate.net/publication/306118434_Benefits_need_and_importance_of_daily_exercise.pdf

 Etemadi, M., Shameli, K., Hassan, N., Zakaria, Z, Khairudin, N. B. " Hara, H.  (2016). A Review of the Importance of Physical Fitness to Company Performance and Productivity. American journal of applied sciences. Retrieved from: https://thescipub.com/pdf/10.3844/ajassp.2016.1104.1118

Gulam, A. (2016). Need, Importance and Benefits of exercise in daily life. International journal of physical education, sports and health. Retrieved from: www.kheljournal.com/archives/2016/vol3issue2/PartC/3-1-70.pdf

 Gulhane, T.F. (2015). Benefits of exercises. International Journal of Physical Education, Sports and Health; 1(4):105-106.

 The Center for Health Promotion and Wellness. (n.d). What is physical fitness? Retrieved from: https://medical.mit.edu/sites/default/files/Physical_Fitness_101.pdf

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Benefits of Fitness Activities

Fitness essay abstract example.

Everyone knows that being fit and slim is good and even beautiful. People who know the benefits of fitness and/or want to look great go in for sport. Some people want to live a healthy life, but they always find excuses, such as lack of time, tiredness, lack of money and so on. Unfortunately, none of them will ever admit that the only reason why they keep themselves away from active and healthy life is their laziness. Surprisingly or not, there is also a third type of people, who do not see anything negative in the sedentary lifestyle and are pleased with their appearance and health.

Fitness Essay Body Paragraphs Example

If someone questions the importance of fitness activity, he/she should stop doubting for several reasons. First and foremost, regular physical exercises improve a person’s health and prevent him or her from diseases. The second benefit of an active lifestyle is being able to control one’s weight. This relates to both the health and appearance of a person. In addition, sports activity provides a person with energy. In spite of the fact that a person consumes a lot of energy while doing sports, he or she feels vigorous, because the fitness activity supplies tissues with nutrients and oxygen (Sharkey 4). That makes the cardiovascular system work better and provides the organism with energy. Besides, regular fitness activity helps people to fall asleep faster and makes them asleep deep. One thing to remember is to not do fitness when it is time to go to bed. Doing sports before bedtime can disturb one’s sleep because of the surplus of energy.

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One of the greatest advantages of fitness activity among different people is high spirit. Fitness activity stimulates the chemicals of the brain, thus making a person feel better, happier and more relaxed. When a person goes in for sport regularly, he or she is more pleased with his or her appearance, and it is a great contribution to the person's good mood. Moreover, this can improve a person’s self-esteem and confidence. Sport activity is also fun. It can bring positive emotions and feelings. Besides, fitness helps people to forget about their problems. While training, people always concentrate only on exercises and pleasant music.

Another very important point about fitness activity is that it makes a person stronger. Physical strength is not the only thing, which is meant here, because it also concerns mental strength. Unfortunately, most people lead a sedentary lifestyle. In addition to this, they eat unhealthy foods, because it is comfortable and they do not need to spend much time cooking. They may also consider such food to be tasty. Such a lifestyle leads to considerable problems with health and appearance. Luckily, everyone can decide whether he/she keeps destroying oneself and watches his or her life being grey and common or starts improving the situation, by engaging in fitness activity.

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Fitness Essay Summary Example

To sum up, one should realize that fitness activity is a perfect way to gain strength, both mental and physical, become healthier, control one’s weight, be self-confident and have a good appearance, and, of course, have fun. It also should be mentioned that people who do fitness regularly feel better and live longer. Fitness can prevent some heart diseases, diabetes and even cancer (Corbin 53). Obviously, one should have no doubts as to whether he/she should engage in fitness activity. Everyone should choose comfortable training clothes, find some time to devote it to the sport, and start improving his or her health while having fun.

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Published: Mar 20, 2024

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Physical health benefits, mental and emotional well-being, social benefits, educational and cognitive development.

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The Advantages of Physical Fitness for Mental and Physical Wellness

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What is wellness? What are your objectives?

The 5 principle advantages of wellness, increment cardiovascular obstruction, fortify the musculature, upgrade adaptability, accomplish a parity in the body structure, work tirelessness and control, the significance of developing the body and the brain.

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