Proper Planning of Physical Fitness

Upholding one’s physical health and well-being is crucial in many careers as well as throughout life. It is one of the very few things each of us can have complete control over, abiding with any medical condition(s) which may interfere with total fitness I.e. metabolic conditions, cardiovascular health problems, high blood pressure, or any pre-existing injury with either short or long term affects. As human beings possess the unique ability of conscious thought, for most people, extreme physical fitness requires deep thought, determination and willpower to achieve.

Humans are also able to plan out dietary restrictions, plan complex or simplistic workout routines, and attend scheduled organized or unorganized sport events; *act in deciding the state of each individual’s well-being healthy. Maintaining a consistent amount of physical fitness and level of overall good health and well-being is very important as it improves total body functions both mental and physical. All forms of exercise can be an effective method in helping maintain relatively low levels of pain and may help in preventing medical issues. Exercise also helps to greatly decrease the risks and rate of obesity in children and adults. Despite being an exceptional method to improve an individual’s physical well-being, physical fitness is also known to provide a boost in morale and overall mental attitude. As stated in an article written by Erin Raupers, Administrator at Penn State University (2018), exercise has the potential to act as a distraction from day-to-day stress. More social interaction when exercising at a local facility may improve an individual’s mood and sleep habits, it also has the potential to change the levels of specific chemicals in your brain i.e. serotonin, endorphins, and stress hormones. Serotonin and endorphins are both chemicals that are known to improve mental health.

In fact, many studies have found that in increased amounts, the two are extremely advantageous in improving depression. This, however, is not newly discovered information. The “serotonin hypothesis” as described by Philip J Cowen (2015), states that decreased amounts of serotonin contributes to the pathophysiology of depression. In layman’s terms, low levels of serotonin promote mental health problems such as depression. Fortunately, frequent and consistent exercise goes great lengths in increasing the production of this mood booster. Another reason it is vital to use exercising as a fundamental part in maintaining a positive mental attitude is because it reduces the odds at which somebody may develop poor eating habits, or an eating disorder such as bulimia, anorexia, and binge eating (textbook). However, consuming certain foods may increase the amount of tryptophan within your body, tryptophan being what serotonin is composed of.

Meals with the majority of foods compiled of carbohydrates is best in order to have maximum tryptophan reach the brain and increase serotonin levels. Carb heavy meals are better, as opposed to protein-rich meals because then the amino acids released from those foods fill your brain allowing for very minute levels of tryptophan which then equates to very little or no rise in serotonin. Tryptophan is available in high amounts in foods like meats, dairy, nuts, and fowl (the flesh of birds) according to award-winning medical journalist Colette Bouchez (-2012). Maintaining a high level of fitness also improves one’s physical bodily functions. There are many aspects of life in which an elevated degree of physical bodily functions is constructive; whether it be your day-to-day life, or a demand of your career, etc. For example, if the profession is more physically demanding, it is imperative that the person is able to keep up to par in order to perform as well as possible. Excellent performance bears nothing but benefits as it may result in praise from supervisors, managers, peers, and may possibly lead to a promotion (which would also improve mental health).

Exercise, both vigorous and not, may be used by individuals in order to manage pain levels and prevent worsening pre-existing conditions. For people suffering from chronic pain or illness, a less strenuous style of fitness may go great lengths in helping cope and live a more enjoyable and healthier lifestyle, according to Doctor Marc White, the Scientific and Executive Director of Work Wellness and Disability Prevention Institute (2018). Examples of these exercises include going on walks throughout your neighbourhood, swimming, yoga, etc. Exercise is crucial in improving arthritic conditions as the movements boost flexibility, something hindered greatly by the disease (White 2018). Exercise has the ability to lower amounts of pain in the arthritic joints affected, and also assists in warding off feelings of drowsiness.

More benefits include: upkeeping skeletal strength, providing a boost in energy, assisting in maintaining your weight, and overall increasing your quality of life as stated by Mayo Clinic Staff (2016). It is imperative for each individual to understand what the physical limits of his/her body are and work out in accordance. Knowing your limits and staying within them is a great thing to know as overdoing it may cause severe pain, possibly more so than previous. Another chronic condition greatly improved by physical fitness is diabetes. Exercise can potentially assist the rate at which insulin lowers blood sugar, as well as manage weight and increase energy levels (Mayo Clinic Staff 2016).

When planning an exercise routine, it is important to keep in mind what is best suited for one’s lifestyle; incorporating exercises that coincide with regular day-to-day habits and routines helps reduce the stress of starting one’s routine and eliminates the excuse of not having enough time to do it (White 2018). Obesity in Canada is rapidly increasing with very little signs of stoppage or reduction in the relatively near future. Reasons for such high rates include: individual genetic makeup, dietary habits, lack of physical activity, as well as our social, cultural, physical, and economic surroundings, stated by . The most important factor however, is the convenience of our world today. It has never been so simple to complete everyday tasks as a result of constantly revolutionizing technology. Whether it is watching television, browsing social media, online shopping, or playing video games society as a whole; men, women, adults and youth are all voluntarily victims to this plague which is negatively affecting us as much as it does benefit us, says . Such activities seem to effectively promote staying indoors and limits physical activity, which ultimately leads to an increase in weight gain and eventually obesity, as proven by recent studies across the globe. Far too many people nationally seem to have forgotten the importance of daily and vigorous physical activity.

In fact, as of 2014, roughly 20.2% of adult Canadians (18 years of age or older) were defined as obese by the Canadian government. This equates to approximately 5.3 Million adults with 21.8 % of men and 18.7% of women who are obese, both up nearly 4% from a decade prior, this data having been recorded by the Government of Canada (2015). According to the Wayne State University Physician Group (2011), exercise is the most pivotal role in nursing one back to a moderate weight and because it is so, it is very important that it be introduced immediately into the lifestyle of an individual suffering from obesity. Results of physical activity persist of losing weight, improving one’s metabolism, boosting both respiratory and cardiovascular systems, decreasing stress levels, diminishing risks of chronic diseases i.e. diabetes, high blood pressure, high cholesterol, and specific types of cancers such as breast cancer, ovarian cancer, and colorectal cancer (Wayne State University Physician Group).

High levels of physical fitness and wellbeing of an individual reaps many benefits as it is very important to make a conscious effort to maintain a consistent workout schedule and dietary plan. Ultimately exercising leads to an improvement in one’s physical and mental functions, a decrease in pain suffered as a result of chronic diseases, as well as, preventing pre-existing injuries from worsening. Exercising also reduces the risk of acquiring potentially fatal health conditions and it will reduce the rates of people, both men and women, adults and youth from being defined as obese or overweight. For some, this could mean a complete change in lifestyle, a highly advantageous and extremely beneficial one. It demands copious amounts of dedication, will-power, hard work, and determination in order to reach the goal of being physically fit and overall healthy. It also may require the termination of certain habits which negatively affect your health either short or long term. Some of these habits include smoking, frequent consumption of alcohol, any recreational drug use, playing video games, and even watching television for lengthily periods of time. Even if the exercise is as minor as taking a dog out for a walk, or going to check the mail, any physical activity will help improve the livelihood of millions as long as it is performed consistently each and every day.