Staying physically fit in today's demanding world can definitely be a challenge, but with a little planning, anyone can make time to fit some type of exercise regimen into their busy schedule.

Many of us claim work, family, household chores, running errands and numerous other commitments just don't leave us enough time to exercise regularly. The simple fact is that it only takes 20 to 30 minutes three times a week to stay reasonably fit, and most of us spend more time than that each evening watching TV. With that said, what is physically fit anyway?

Fitness is defined as an ongoing state of health whereby all systems of the body are conditioned to withstand physical stress and are able to perform at an optimum level without injury. A person who is physically fit has a properly aligned body structure; flexible and strong muscles; an efficient heart and healthy lungs; a good ratio of body fat to lean body mass; and good balance.

Everyone is different and the amount of physical activity we need to maintain physical fitness differs from person to person. In order to get a good idea of your own fitness level, there are six key elements of fitness we must consider.

Aerobic Capacity:
Aerobic capacity is an index of your cardiovascular system's ability to transport oxygen to working muscles, where the oxygen is used as fuel to produce energy for movement. Improving your aerobic capacity can be achieved by reaching what is known as an aerobic response.

Although the level of activity to achieve an aerobic response varies with each individual, it is usually reached by exercising at 50 to 80 percent of your maximum heart rate, also known as your target heart rate. Maximum heart rate can be determined by subtracting you age from 220.

Exercising at your target heart rate should be maintained for 20 to 30 minutes at least three times a week to attain aerobic fitness. Activities such as walking, jumping rope, swimming, running, cross-country skiing, hiking, aerobic dancing and bicycling are excellent activities for reaching an aerobic response.

Body Structure:
A physical therapist can determine your body structure by looking for structural mal-alignments in upper and lower extremities (arms and legs), the head, neck and trunk. Even a small imbalance in the way you stand - too much weight on one foot, your shoulders "slouched" forward - may lead to pain and injury when you start exercising.

Body Composition:
Body composition is the ratio of body fat to lean body mass (bones and muscles). Body composition cannot be determined by simply weighing yourself on a standard scale.

In fact, body composition measurements tend to be a much better indicator of your current fitness level than your current body weight. Your personal body composition can be measured by a physical therapist or certified athletic trainer.

Body Balance:
Balance can be determined by standing with your eyes closed on one leg for a brief period of time, then the other. If you have problems balancing, it might indicate a neurological problem.

However, balance and coordination can be improved through a few simple exercises such as single leg balance, side stepping and cross-over stepping.

Muscular Flexibility:
Your muscles should be flexible to allow for the full range of motion required by life's many activities, such as stretching, lifting, reaching and bending.

Just as muscles can be stretched due to their elastic nature, they can become shortened when adapting to long periods of inactivity. Performing gentle stretching exercises can make your muscles less susceptible to stress and injury.

Muscular Strength:
In addition to being flexible, your muscles should be able to exert force and control movement. For example, flexible muscles will help you bend over to pick up a box, but it's your muscular strength that enables you to lift it.

If your muscles need strengthening, you may embark on a strength-training program. Usually these exercises do not require heavy lifting or strenuous exercise.

In addition to the six elements of fitness, there are additional factors that can affect your fitness. Those include:

Smoking
Eating "junk" food regularly
Taking stimulants (drugs, caffeine and even vitamins)
Drinking alcohol excessively
Having a stressful job
Feeling depressed or lacking motivation
Having a family health history that includes heart disease, diabetes, or high blood pressure.

Physical fitness is essential for each and every one of us to lead happy and productive lives.

The most important thing to remember, however, is when selecting an exercise regimen is to make it something you enjoy doing. (Courtesy of David Vaughn at Vaughn, Buchanan Shelley and Associates, Physical Therapists, in Greenville, South Carolina, phone 864-234-5842.Reprinted with permission from Seniors SuperStores.com, www.seniorssuperstores.com ).

Jacqui





	"PHYSICAL FITNESS: Key to Good Health!" Staying physically fit in today's demanding world can definitely be a challenge, but with a little planning, anyone can make time to fit some type of exercise regimen into their busy schedule. Many of us claim work, family, household chores, running errands and numerous other commitments just don't leave us enough time to exercise regularly. The simple fact is that it only takes 20 to 30 minutes three times a week to stay reasonably fit, and most of us spend more time than that each evening watching TV. With that said, what is physically fit anyway? Fitness is defined as an ongoing state of health whereby all systems of the body are conditioned to withstand physical stress and are able to perform at an optimum level without injury. A person who is physically fit has a properly aligned body structure; flexible and strong muscles; an efficient heart and healthy lungs; a good ratio of body fat to lean body mass; and good balance. Everyone is different and the amount of physical activity we need to maintain physical fitness differs from person to person. In order to get a good idea of your own fitness level, there are six key elements of fitness we must consider. Aerobic Capacity: Aerobic capacity is an index of your cardiovascular system's ability to transport oxygen to working muscles, where the oxygen is used as fuel to produce energy for movement. Improving your aerobic capacity can be achieved by reaching what is known as an aerobic response. Although the level of activity to achieve an aerobic response varies with each individual, it is usually reached by exercising at 50 to 80 percent of your maximum heart rate, also known as your target heart rate. Maximum heart rate can be determined by subtracting you age from 220. Exercising at your target heart rate should be maintained for 20 to 30 minutes at least three times a week to attain aerobic fitness. Activities such as walking, jumping rope, swimming, running, cross-country skiing, hiking, aerobic dancing and bicycling are excellent activities for reaching an aerobic response. Body Structure: A physical therapist can determine your body structure by looking for structural mal-alignments in upper and lower extremities (arms and legs), the head, neck and trunk. Even a small imbalance in the way you stand - too much weight on one foot, your shoulders "slouched" forward - may lead to pain and injury when you start exercising. Body Composition: Body composition is the ratio of body fat to lean body mass (bones and muscles). Body composition cannot be determined by simply weighing yourself on a standard scale. In fact, body composition measurements tend to be a much better indicator of your current fitness level than your current body weight. Your personal body composition can be measured by a physical therapist or certified athletic trainer. Body Balance: Balance can be determined by standing with your eyes closed on one leg for a brief period of time, then the other. If you have problems balancing, it might indicate a neurological problem. However, balance and coordination can be improved through a few simple exercises such as single leg balance, side stepping and cross-over stepping. Muscular Flexibility: Your muscles should be flexible to allow for the full range of motion required by life's many activities, such as stretching, lifting, reaching and bending. Just as muscles can be stretched due to their elastic nature, they can become shortened when adapting to long periods of inactivity. Performing gentle stretching exercises can make your muscles less susceptible to stress and injury. Muscular Strength: In addition to being flexible, your muscles should be able to exert force and control movement. For example, flexible muscles will help you bend over to pick up a box, but it's your muscular strength that enables you to lift it. If your muscles need strengthening, you may embark on a strength-training program. Usually these exercises do not require heavy lifting or strenuous exercise. In addition to the six elements of fitness, there are additional factors that can affect your fitness. Those include: Smoking Eating "junk" food regularly Taking stimulants (drugs, caffeine and even vitamins) Drinking alcohol excessively Having a stressful job Feeling depressed or lacking motivation Having a family health history that includes heart disease, diabetes, or high blood pressure. Physical fitness is essential for each and every one of us to lead happy and productive lives. The most important thing to remember, however, is when selecting an exercise regimen is to make it something you enjoy doing. (Courtesy of David Vaughn at Vaughn, Buchanan Shelley and Associates, Physical Therapists, in Greenville, South Carolina, phone 864-234-5842.Reprinted with permission from Seniors SuperStores.com, www.seniorssuperstores.com ). Jacqui Copyright 2001 Brandwynne Corporation. All rights reserved. Thank you for your trust.

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