Physical fitness can also be determined by stamina – and a popular fitness test is a one-mile run.   |  Photo Credit: iStock Images
- Push-ups are an upper body exercise that measures physical strength.
- The number of repetitions one can perform is a parameter of upper body strength – it requires core and muscle strength as well.
- Even if not a runner, covering one mile without stopping sets a decent aerobic base for all.
New Delhi: 20s are the prime years of one’s life – it is that time when one needs to strengthen the fitness base as it could lay the foundation for future years to mitigate the risk of metabolic disorders, obesity, diabetes, and heart disease to name a few. And when it comes to overall health, getting regular workouts is one of the most important parameters that set the stage for physical and mental health at the same time.
Experts recommend starting to exercise as early as possible and syncing it with a balanced diet and other healthy habits to ensure longevity and disease-free life. This helps prevent muscle loss in the long run and also speeds up metabolism thereby preventing weight gain. However, sometimes, people who exercise regularly do not realize whether they are getting enough of it or not. Although obesity could be a marker, there are other signs that indicate your need for more exercise.
Take a look at the top 4 red flags that say, ‘you need more exercise’.
- You can’t perform a push-up: Push-ups are an upper body exercise that measures physical strength. The number of repetitions one can perform is a parameter of upper body strength – it requires core and muscle strength as well. However, if you can’t perform even a single push-up, it is a telltale sign of the body needing more strength training and weight-lifting movement in the routine. To begin with, practice planks and dumbbell bench press to strengthen pushing muscles.
- Your body fat percentage is high: Excessive body fat is linked to a number of health problems ranging from obesity to metabolic disorders. Harvard Health Publishing says that accumulating too much body fat also indicates a risk of high cholesterol levels – a parameter that can define heart disease risk. Ideally, 15 per cent of less percentage of body fat is considered normal in men; and for women, the healthy range stands at 20 to 24 per cent.
- You cannot run for a mile without stopping: Physical fitness can also be determined by stamina – and a popular fitness test is a one-mile run. This is a great way to measure aerobic fitness levels. Even if not a runner, covering one mile without stopping sets a decent aerobic base for all. However, if you are not able to do so, experts suggest trying to build on cardio strength by running for a shorter distance at first, developing the right form and a steady pace, and then increasing over time.
- You are always low on energy: Lethargy and chronic fatigue are parameters that define how healthy you are. However, if you feel exhausted and low on energy at all times, it is a major indicator to start getting more exercise and combining it with a healthy diet. In a work from a home era when people spend maximum time sitting in the same place, feeling low on energy is a common occurrence. Therefore, experts recommend trying to incorporate a balanced workout regimen to feel more energetic throughout the day.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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