How to Get Fit

Physical activity encompasses any movement that burns calories – whether it’s gardening, walking, or stretching during a work break. Exercise is a structured, repetitive form of physical activity that enhances fitness – such as swimming, cycling, brisk walking, and weight lifting.

Any activity that causes calorie burn is good. You don’t have to become an elite athlete, but you’ll benefit from finding creative ways to move more and sit less. The more active you are, the more calories you’ll burn and the more physically fit you’ll become. For instance, walking 4 miles in an hour burns about 350 calories, while running 6 km in 30 minutes burns around 500 calories (exact numbers vary based on age, gender, fitness, and weight).

But what if you don’t enjoy running or you’re not physically capable of it? You need to consider what’s realistic for you, taking into account limitations like schedule and health. You’ll also need to match intensity with enjoyment. If you don’t enjoy what you’re doing, you probably won’t be consistent, and consistency is key for long-term weight management.

Another mistake many people fall into is overdoing it – they work out too intensely for their fitness level. They can’t sustain such high-intensity exercise and quickly give up. Remember, you need to learn to walk before you start running!

If you’re starting with a relatively low level of fitness, gradually increase activity and allow your overall fitness to improve over several months. It’s better to start slowly and gradually increase effort and intensity. Another reason not to rush is to avoid injuries.