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Ten Things You Can Do to Improve Your Physical Fitness

By Gary Rosard


Walk a Little Extra

Walk a little extra such as by parking away from the entrance or getting off the bus or train a stop early.


Take the Stairs

Take the stairs instead of the elevator or escalator in order to build up some leg muscle strength and burn off a few extra calories.


Get Outdoors

Even if it's for a quick walk at lunch or a stroll around the building during a break, take some time to get outside to re-energize and to have a brief change of scenery.


Lead With Your Heart

Walking with good posture means leading with your heart, chest out, head straight. Reminding yourself to do this improves your posture, reduces stress on your lower back and joints, and can create a noticeable shift in your attitude and spirit.



Stretch for 5 to 10 minutes every day, and include all your major muscle groups. A flexible joint requires less energy to move through the range of motion, increases blood supply and nutrients to joint structures, and reduces stress. Flexibility training builds a foundation for pain control and stress management.


Go Dancing, Play a Sport or Work Out in a Gym

Go dancing or play a sport or work out in a gym in order to get your heart rate up and start building aerobic conditioning. Seek out gyms, dance studios, and sports facilities that offer low-cost memberships or admissions.


Do Aerobics

Do aerobic exercise three times a week for at least 30 minutes each. Exercise immunologists have provided research that demonstrates the link between regular exercise and immune function. The optimum session should be at least three times weekly ideally for 45 minutes at 70% predicted heart rate maximum. Predicted maximum heart rate = 220 - your age.


Weight Resistance Training

Conduct weight resistance training two to three times a week. Even if you can't afford a gym or your own weights, buy a set of elastic resistance bands. Increasing muscle mass will increase your metabolism, give you more energy, and provide extra strength for achieving daily activities with less stress.


Mind-Body Exercises

Carry out mind-body exercise such as yoga, tai-chi and other similar forms of exercise methods that are particularly helpful in developing the mind-body connection, relieving stress and anxiety, and encouraging the body's energy to flow freely.



A complete fitness program should include aerobic exercise, weight training, and flexibility training. Develop a routine for yourself that incorporates all of these on a regular basis, and you'll really get the best overall results.

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