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7 Fitness Mantras that Change your lifestyle

Fitness mantra
Defining Fitness for Your Health Beneath!

Definition of fitness may vary from person to person like for sports person it is different, for common man it may be different, some persons consider lean body as fitness. There are different parameters of fitness in different industries. Further fitness can be divided into physical fitness and mental fitness. For good mental health we should be physically fit, sleep properly, eat nutritious food etc. A fit mind resides in a fit body.

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition moderate-vigorous physical exercise and sufficient rest.

Physical fitness is ‘the ability to carry out daily tasks with vigour and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.’ Physical fitness not only helps in day to day activities or making your physical features more attractive, its also helps in better health of your internal.

According to WHO

Regular physical activity is proven to help prevent and manage noncommunicable diseases (NCDs) such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintain healthy body weight and can improve mental health, quality of life and well-being. 

Physical activity refers to all movement. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody. 

Yet, current global estimates show one in five adults and 81% of adolescents do not do enough physical activity. Furthermore, as countries develop economically, levels of inactivity increase and can be as high as 70%, due to changing transport patterns, increased use of technology for work and recreation, cultural values and increasing sedentary behaviours.

Increased levels of physical inactivity have negative impacts on health systems, the environment, economic development, community well-being and quality of life.

How Physical Fitness is Important

If you are physically fit and regular at physical activities you can enjoy following points.

  • Reduce your risk of a heart attack, lower blood pressure, have a lower blood cholesterol level. 
  • Manage your weight better 
  • Lower the risk of type 2 diabetes and some cancers 
  • Have stronger bones, muscles and joints and lower risk of developing osteoporosis 
  • Feel better – with more energy, a better mood, feel more relaxed and sleep better. 
  • Muscular endurance – typically measured by how many repetitions of an exercise a person can perform. Common tests involve push-ups and sit ups.
  • Flexibility -make you more flexible, typically measured by how far a muscle group can be stretched or joint can be moved. The most common tests involve the hamstrings and shoulders.
  • Balance – typically measured by how long a particular position can be held with or without some type of activity being performed. Simple tests such as standing on one leg can be used to assess balance. More advanced tests may involve standing on an unsteady object while trying to catch a ball.
  • Speed – typically measured by how quickly an individual can move from one point to another.

fitness lifestyle


Fitness Mantra for Mind & Chitta

A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:

  • Exercise may block negative thoughts or distract you from daily worries. 
  • Exercising with others provides an opportunity for increased social contact. 
  • Increased fitness may lift your mood and improve your sleep patterns. 
  • Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.  

Healthy Body can have a Healthy Mind & Chitta

  • There are many ways to improve our physical fitness:
  • Yoga- physical exercise, breath control, relaxation, diet control, and positive thinking and meditation aimed at developing harmony in the body, mind, and environment.
  • Jogging– Running at a steady and gentle pace. This form of exercise is great for maintaining weight and building a cardiovascular base to later perform more intense exercises.
  • Elliptical training – This is a stationary exercise machine used to perform walking, or running without causing excessive stress on the joints. This form of exercise is perfect for people with achy hips, knees, and ankles.
  • Walking– Moving at a fairly regular pace for a short, medium or long distance.
  • Treadmill training – Many treadmills have programs set up that offer numerous different workout plans. One effective cardiovascular activity would be to switch between running and walking. Typically, warm up first by walking and then switch off between walking for three minutes and running for three minutes.
  • Swimming– Using the arms and legs to keep oneself afloat and moving either forwards or backward. This is a good full-body exercise for those who are looking to strengthen their core while improving cardiovascular endurance.
  • Cycling– Riding a bicycle typically involves longer distances than walking or jogging. This is another low-impact exercise on the joints and is great for improving leg strength.
  • Weight lifting – A common type of strength training for developing the strength and size of       skeletal muscles.

Sprinting – Running short distances as fast as possible.

        fitness nutrition


To enjoy the enormous benefits of physical fitness, we should make it a part of our daily life

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days. 

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Do muscle strengthening activities on at least two days each week.

Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.


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