How to Improve Physical Fitness

Improving physical fitness is being in a position to perform your normal or daily duties efficiently and effectively as possible. Most people have responsibilities in their lives and for them to be able to play their role, they require exceptional level of fitness and physical readiness being addressed yearly (Golding, Myers & Sinning, 1989). There are several components of physical fitness e.g. muscular and bone strength, cardio-respiratory endurance, nutrition, flexibility and rest. This article will cover the various aspects of how to improve physical fitness and lead a healthier life style.

Muscular and bone strength

To strengthen muscular and bones, individuals need to perform total body workout 2-3 times a week. This should be focused on muscle of legs, chest, hips, shoulders, midsection and back. Participants should emphasize the strengthening of injury level parts like inner thighs, lower back, hamstrings, calves, shoulders and wrist. Lifting in a slow and controllable style helps to strengthen muscle and bones. Always avoid bouncing or slamming the weight down because this inhibits strengthening. Repetition should be raised and lowered in its full range of movement. This is done all the way up and down with a break in a tight position. The number of repetition should be at least 20-30 for the upper body and 15-20 for the lower body. The higher number of repetitions performed, the stronger the muscles and bones become. The weight lifted should be increased from time to time. Always remain silent be focused when doing excesses (Blair, Cheng & Holder, 2001).

Cardio-respiratory endurance

Cardio enhances the lungs to produce nutrients and oxygen to the active muscles during exercise. Recreational activities such as swimming, walking, jogging, hiking and bicycle ridding help to prepare individuals for physical fitness. Moderate cardio should be practiced 6-8 weeks before starting it full-time, and at least 2-3 days per week. Long cardio sessions from the start may lead to injuries that may lead to loss of focus or hope. The intensity and duration of workouts should be varied. There should be an interchange of activities daily, preferably outdoor activities. All cardio activities should take 15-40 minutes for best results.  This also helps to become used to the activity therefore not having a rough time during the process (Blair, Cheng & Holder, 2001).


Always eat a balanced diet. The varieties of foods that should be consumed in large amount are: vegetables, fruits, meat, whole grain and small amount of dairy. Balanced diet includes 30% proteins, 30% good fats and 40% carbohydrates. Individuals should eat at least 3 balanced meals and 2-3 snacks per day. Consume nutritious dense breakfast and drink 8-10 glasses of water every day. The amount of sugar consumed and saturated fats should be limited, so avoid eating fast foods as well as consuming whole milk. Deep fried foods such as potato chips and fried chicken are also to be avoided. Calories should also be consumed in the right amount to make the body active (Golding, Myers & Sinning, 1989).


Choose a program that emphasizes on stretching the muscles. Avoid over-stretching the joint or muscle. In case of any pain during the stretching process, individuals are advised to stop immediately. Avoid stretches that may cause harm to your muscle. For example, hurdlers or seat-and-reach stretches may lead to straining of soft tissues and some joints.  All lower body stretches should be done on your back to reduce the strain on the lumber therefore safe muscle and joints stretching. 


Resting days are important in human health, and individuals should take 1-2 days per week without exercise. This allows your body to recover. Get 8 hours uninterrupted sleep. Sit in a quiet environment and let the body and mind relax. Work according to your body responses. After exercises, individuals should get rest (Blair, Cheng & Holder, 2001).


Blair, S. N., Cheng, & Holder, J. S. (2001). Is physical activity or physical fitness more important in defining health benefits?. Medicine and science in sports and exercise, 33(6; SUPP), 379-399.

Golding, L. A., Myers, C. R., & Sinning, W. E. (1989). Y’s way to physical fitness: the complete guide to  fitness testing and instruction. YMCA of the USA

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