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.
Conclusion
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.
References
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
