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Physical fitness is not the exclusive realm of the slim and toned. Even if you're overweight, you can partake in activities that will increase strength and fitness while lessening your susceptibility to heart problems, hypertension, Type 2 diabetes and other conditions. Essential activities include cardio exercise and body-weight exercises, such as calisthenics and strength training. You must also make a commitment to eating a healthy, balanced diet. Just how fit you become will depend on how much time and effort you invest, so get started today.
Prepare to spend a minimum of 150 minutes a week performing moderately-intense aerobic activities if you want to get physically fit, according to the Centers for Disease Control and Prevention. Just 30 minutes a day, five days a week, or 20 minutes a day, seven days a week, of brisk walking will introduce you to the benefits of becoming physically active almost immediately. Your legs and glutes will become stronger and your cardiovascular and respiratory functions will be enhanced. Over time, you can introduce more vigorous activities, such as jogging or cycling over hilly terrain, to up the ante and increase your fitness level.
Lift weights for your physical fitness. If you decide to join a gym, have a trainer introduce you to the equipment and the best routines for someone with your fitness level. Buy a set of 5-, 7- and 10-pound dumbbells that you can use at home. Devote at least 20 minutes, two to three days a week, to strengthen your upper body muscles with free weights. Start with eight to 12 repetitions per exercise. Increase the number of sets as you get stronger.
Perform calisthenics for your core and lower body muscles. Use your own body weight to strengthen and tone your legs, glutes and abdomen. Do exercises such as squats, lunges and jumping jacks every second day. Start off by performing as many as you can of each exercise before becoming fatigued and then add more reps over time. Do a series of crunches or bicycles for your core muscles.
- Attaining physical fitness is a long process. Keeping yourself fit is the work of a lifetime. Pace yourself at first. Be enthusiastic but set reasonable goals that you can reach.