Importance of Physical Fitness (Improve Health and Wellbeing)

The Importance of Physical Fitness and Exercise is enormous. Physical fitness is one of the core preconditions of health. We cannot imagine a person being healthy without being physically fit.

Physical fitness is considered a measure of the body’s ability to function efficiently and effectively during work and leisure activities. In order to remain physically fit and healthy, we need to engage ourselves in physical activities and take measures for physically fit.

The normal physical activities, which were done in earlier times both at home and outside as part of the day-to-day routine have reduced due to the development of science and technology.

The work that was done manually is now being carried out by machines. The use of automated equipment such as automatic machines, remotes, mobiles, and changes in lifestyles affect health and physical fitness. It has become a matter of deep thinking for all of us.

Nowadays we find increased marketing of packaged food and diet for physical fitness. TV and radio, and in newspapers, booklets, and magazines advertised such health products. It is important for all of us to understand that physical fitness cannot be achieved without doing physical fitness exercise regularly.

Being physically fit is important for all age groups. To live a better life to the fullest and enjoy all the opportunities, one tries to be physically fit.

Physical fitness is essential for each and every individual at all stages of life. To achieve fitness, various modes and methods are available.

The Importance of Physical fitness exercise is not limited to physical health but it also helps to increase endurance and muscle strength, mental health, cardiovascular health, bone health, and overall well-being.  Physical fitness training needs to be done routinely to get the benefits.

Benefits of Physical Fitness and Exercise

The Importance of physical fitness exercise can be obtained by doing a variety of sports, such as:

  • For endurance: Aerobic Exercise
  • Muscle strength: Weight Lifting
  • Flexibility and balance: Yoga

Importance of Physical Fitness Exercise

The following are various benefits of physical fitness training, both physical and mental, if done routinely:

1. Helps to Maintain and Lose weight

Training can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories.

The more intense the activity, the more calories you burn. Physical fitness is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

This is what makes it able to maintain or even lose weight. However, you also have to accompany it with a healthy diet and active lifestyle.

2. Control blood sugar levels

Physical fitness training can also control and reduce blood sugar levels. There are few ways that exercise lowers blood sugar:

  • Insulin sensitivity is increased, then muscle cells can use any available insulin to take up glucose during and after activity.
  • When your muscles contract during activity, your cells can take up glucose and use it for energy whether insulin is available or not.

By exercising regularly, your blood sugar levels can become more stable and your risk of developing type 2 diabetes will be reduced.

3. Reducing the risk of cardiovascular disease

Routine physical fitness training can reduce your risk of heart and blood vessel diseases, such as heart attack or stroke.

Exercise improves blood circulation, which may help reduce the risk of developing clots or blockages in the arteries.

If exercise is done regularly, the heart muscle will be trained and become stronger to pump blood throughout the body. 

Strong heart muscle can keep blood pressure stable. That way, the risk of heart disease and blood pressure will also be lower.

In addition, physical fitness training is also beneficial to increase levels of good cholesterol (HDL) and reduce levels of bad cholesterol (LDL) in the body thereby reducing the risk of coronary heart disease.

4. Maintains bone health

The next benefit of physical fitness training is to strengthen bones. People who actively exercise have been shown to have better bone density and muscle strength. Inactivity causes loss of bone!

Physical fitness can also prevent osteoporosis, especially in people who are still aged 20-30 years. Exercise works on bones much like it works on muscles — it makes them stronger.

Exercise is important for building strong bones when we are younger, and it is essential for maintaining bone strength when we are older. Because bone is living tissue, it changes over time in response to the forces placed upon it.

When you exercise regularly, your bones are becoming denser. This improvement in bone requires good nutrition, including adequate calcium and Vitamin D.

Types of physical fitness exercises that can be done to strengthen bones include climbing, going up and downstairs, and lifting weights.

5. Improve Mood and Mental Health

Physical fitness training can also improve your mood. In addition to increasing levels of the endorphin hormone that can trigger feelings of pleasure and positive feelings, physical fitness exercises can also divert the negative things that are raging in your mind.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives.

And it’s a powerful medicine for many common mental health challenges.

6. Reducing stress and depression

Exercise can have an enormous impact on your mood. In fact, it is thought that exercise can be just as effective as anti-depressants in treating mild-to-moderate depression.

Not only can exercise help in treating depression, but it can also prevent people from becoming depressed again. So it’s important to keep up an exercise regimen after people get better.

Regular physical fitness exercises can reduce stress and relieve symptoms of depression. Exercise can also improve the quality of sleep at night so that it can reduce stress levels the next day.

In addition, exercise can increase levels of serotonin in the blood, which is generally reduced in people with depression. 

People who regularly exercise tend to have better emotions and good mental health. Exercise also reduced the risk of experiencing mental disorders.

7. Improve Sleep Quality

Sleep is important for the body. It is the time to recover, conserve energy, repair and build up the muscles worked during exercise. When we get enough good-quality sleep, the body produces growth hormones.

Exercise can contribute to more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. In addition to improving the quality of sleep, exercise also can help you increase the duration of your nightly rest.

Exercise helps people sleep and some of the benefits can start immediately. Regular exercise can help by:

  • increasing the efficiency of sleep
  • improving sleep quality and deep sleep
  • reducing daytime drowsiness
  • reducing the need for sleep medication

9. Increase Energy Level

Exercise or physical activity gets the heart rate up and increases the blood flow and releases endorphins, that raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina.

If you’ve experienced fatigue after high-intensity training, you may have noticed that a couple of hours later, your energy levels picked back up and you feel more energized.

This is because it takes some time for your body to produce the extra mitochondria which it needs. The more active you are, the more mitochondria, your body can produce.

10. Improve Skin Health.

When we exercise, the blood is pumped through our body, working our heart muscles and circulating blood and oxygen. This increased blood flow during exercise can also result in improved circulation. That means all of our body’s cells, including skin cells, are nourished by this blood flow, leading to improved vitality and more effective cellular repair and replacement.

The amount of oxidative stress and inflammation in your body also affects skin health.

Exercise in general—whether resistance training or cardio—helps neutralize whole-body inflammation by releasing anti-inflammatory proteins while also reducing stress hormones. Meanwhile, exercise also helps your body control blood sugar and oxidative stress.


The benefits of physical fitness and exercise can be obtained by exercising for 30 minutes every day. if your body is tired, however, don’t force yourself to keep exercising. 

Excessive exercise of the body is actually not good for health and is not recommended by doctors.

If you want to start exercising regularly or might want to try a new type of exercise, you should consult a doctor first, especially if you have health problems, such as heart disease, diabetes, or arthritis.

Stay Fit, Life a Happy and Healthy Life

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