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Wondering how to boost your fitness? Check out these essential facts that will help you get started.
iStockphoto/ThinkstockReady to get in shape? Discover 10 fitness facts that will inspire and motivate you to start your fitness journey. Turn the page to begin.
1: Walking and Its Benefits for Your Heart
Walking provides significant benefits for your heart.
DCLResearch indicates that walking briskly for at least three hours per week can lower your chances of developing coronary heart disease by 65%.
2: The Risks of a Sedentary Lifestyle
Maintaining fitness and staying active is essential for overall health and a long life.
iStockphoto.com/Dean MitchellApproximately 25% of adults in the U.S., with a higher percentage of women, lead a sedentary lifestyle. After 44 years of age, over 30% of women are inactive, and by age 65, this rises to nearly 35%. By 75, about 50% of women are sedentary.
3: The Importance of Regular Exercise
Only 15% of adults in the U.S. engage in regular and intense exercise.
Brand New Images/Stone/Getty ImagesOnly about 22% of American adults engage in regular, sustained physical activity for at least 30 minutes, five times a week. Meanwhile, just 15% participate in both regular and intense exercise.
4: Fitness Across Different Ages
It's never too late to get fit.
Stockbyte/ThinkstockRegardless of your current fitness level, it's always possible to begin an exercise routine and improve your health. Studies have even shown that 90-year-old women using walkers benefit from light weight training.
5: The Benefits of Daily Exercise
Spending a little extra time to walk the dog or take the stairs can make a difference in your daily activity level.
Brand X Pictures/ThinkstockIncorporating simple movements into your daily routine can boost your fitness. For instance, parking further away and walking briskly for five minutes each way between your car and office, climbing the stairs during a 10-minute afternoon break, and walking your dog for 10 minutes when you get home can easily add up to 30 minutes of exercise for the day.
6: Arthritis and Staying Active
If you've been diagnosed with arthritis, it's essential to stay active. Regular movement can help prevent pain and stiffness.
Comstock/ThinkstockWomen with heart disease or arthritis often find that engaging in various forms of physical activity enhances their daily functionality.
7: Key Components of Fitness
Both strength training and cardiovascular exercises are essential for a well-rounded fitness routine.
iStockphoto/ThinkstockFitness is made up of four key components: cardiovascular fitness, which refers to your body's ability to use oxygen for energy; muscular strength and endurance; flexibility; and body composition.
8: Creating a Well-Rounded Exercise Routine
Ensure your exercise routine is balanced to cover all aspects of fitness.
Hemera/ThinkstockTo cover all aspects of fitness, a well-rounded exercise routine should incorporate aerobic activity, which involves continuous movement of large muscle groups that increases your heart rate; strength training, such as weightlifting; and flexibility exercises or stretching.
9: Walking vs. Jogging
A brisk walk, whether outdoors or on a treadmill, can burn just as many calories as jogging.
©iStockphoto.com/LajosRepasiWalking at a quick pace (about 4 mph or a 15-minute mile) burns nearly the same number of calories as jogging over the same distance. The advantage of jogging is that it allows you to cover the same distance in less time and strengthens your bones, though it might be too intense for some.
10: Workout Results
It typically takes around 12 weeks to notice tangible changes in your body.
Jupiterimages/Getty Images/Brand X Pictures/ThinkstockAfter starting an exercise routine, you will start seeing visible changes in your body around 12 weeks. However, prior to this, you will likely observe improvements in your strength and stamina.
