1. Cardiovascular Endurance:

Cardiovascular health is the cornerstone of fitness. Activities like running, swimming, dancing and cycling not only boost heart health but also enhance stamina and overall energy levels.

2. Muscular Strength and Endurance:

Strength training is vital for building muscle strength, supporting daily tasks and basic life requirements. Muscular endurance, on the other hand, allows for sustained repetitive contractions over time, improving our functional ability to freely and comfortably move around.

3. Flexibility:

Flexibility is key to joint health and injury prevention. Incorporating stretching exercises, yoga, and Pilates will promote improved mobility and overall body feeling. Our range of motion is of vital importance and should not comprised or over-done.

4. Body Composition:

For total wellbeing, we must balance a healthy diet with cardiovascular exercise, resistance or strength training, and all other necessary key concepts of physical wellness. When we maintain safe body composition, it reduces wear and tear on our joints and skeletal system. It also allows all the internal physiology to properly function while not over-working our body. This, in turn, impacts overall health, performance, and appearance. There is health at every size, but this can vary person to person, so it is important to consider all of the above while also measuring key health markers through bloodwork if in question. Using the measures of BMI or weight alone will not give us an accurate picture of our health.

5. Balance and Stability:

Enhancing coordination and stability through exercises like yoga and balance training not only reduces the risk of falls but also supports functional movements and lowers our likelihood of becoming achy as we age.

“Each year 3 million people are treated in the hospital for fall related injuries.

Over 800,000 patients a year are hospitalized because of a fall injury, most often because of a head injury or hip fracture. The CDC states:

• Each year at least 300,000 older people are hospitalized for hip fractures.
• More than 95% of hip fractures are caused by falling,8 usually by falling sideways.
• Falls are the most common cause of traumatic brain injuries (TBI).
• In 2015, the total medical costs for falls totaled more than $50 billion. Medicare and Medicaid shouldered 75% of these costs.”

Many of us don’t think to train balance for longevity as a preventative measure for fall prevention. We must also remember that when we stop working out our muscles will atrophy and our risk for injury goes up.

In order to maintain our quality of life long-term, we must find a movement routine we can stick to.

6. Rest and Recovery:

Rest and recovery are as important as the workout itself. Adequate sleep, calming techniques like meditation or breathing techniques, and rest days are crucial for preventing overtraining and reducing the risk of injuries. You don’t need to obsess over protein, but rather, sleep and relaxation post training. Breathwork is one of the best ways to achieve fast, deep, and lasting recovery.

7. Nutrition and Hydration:

A well-balanced diet rich with a 7 vital nutrients (water, fiber, minerals, vitamins, fats, proteins, carbs) supports overall health. Staying adequately hydrated is vital for optimal cognitive performance and physical strength while also ensuring we don’t overeat if our energy or mood slumps.

8. Consistency and Progression:

Consistent exercise, combined with gradual progression, ensures sustained progress and prevents plateaus. Tailoring programs to your individual needs are key to continual improvement. It can be helpful to have professional support.