What comes to mind when you think of physical fitness? Many people might imagine working out in a gym at an intense pace or defining physical fitness by the size of muscles. This is not the case! Physical fitness is defined as an individual’s ability to complete daily activities with ease and optimal performance and a reduced sedentary behavior. Physical fitness can be something such as being able to walk up and down stairs, ability to lift a laundry basket, or ability to carry groceries. You could consider physical fitness as reference to your quality of life.

Now of course, exercising can increase your ability to perform daily functions but it does not require being in the gym 2 hours a day. There are many ways that you can increase your physical fitness by simply performing moderate activates that elevate your heart rate.

Here are some ways that you can increase your physical fitness

  1. Easy
    • Brisk walk
    • Light jogging
    • Swimming
    • Biking
    • Hiking
    • Yoga or Pilates
  2. Strengthening Activities
    • Include strength training by using light weights or a resistance band
      • Watch TV and use a resistance band
    • Body weight activities
      • Planks
      • Push Ups
      • Crunches
      • Squats
  3. Cardio Activities
    • Cycling
    • Instructor led group workouts
    • Running
    • Jumping Jacks

If you are currently living a more sedentary lifestyle, start by slowing increasing your physical fitness. Make small goals, preferably 1-2 goals at a time, that way you can put all your effort and focus into improving one or two things and decrease the feeling of being overwhelmed. As you increase your physical fitness you can challenge yourself and push your limits. 

– Rachael Omdoll, Campus Dietitian