Fitness Formula = Flexibility + Aerobic + Strengthening

There are three main components of fitness and a range of options within each. Learn about the various activities in each area, and find out how long and how often you should do them to reach your fitness goals.

Flexibility reduces pain and tension, increases range of motion, and improves balance and posture. It is the ability to move joints and muscles through their full range of motion. As you become more flexible, you will find it easier to reach things on high shelves, to look under a bed, or perhaps to tie your shoes. You will also have a better sense of balance and coordination.

To stay flexible, stretch all your major groups of muscles. These include the muscles of your arms, back, hips, front and back of your thighs, and calves. Try to stretch for 10 to 12 minutes a day, after a brief warm-up. Do some stretches first thing in the morning, take a stretch break instead of a coffee break, or stretch in the office for a few minutes. Or participate in activities that include stretching, such as dance, martial arts (aikido or karate), tai chi, or yoga.

Stretching also can be done as part of strength training and aerobic exercise. When you exercise, you repeatedly shorten your muscles. To counter this effect, you need to stretch slowly and regularly, which makes you more flexible. Combining it with other forms of fitness is an ideal way to practice flexibility fitness.

Aerobic exercise strengthens your heart and lungs. It increases the amount of oxygen that is delivered to your muscles, which allows them to work longer. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic fitness.

As you increase your aerobic fitness, you will notice that you can do more physical activity without becoming out of breath or feeling like your heart is pounding. You will be able to do activities such as playing with children, housework, yard work, or hiking without becoming exhausted as quickly. Many forms of aerobic exercise will also strengthen your muscles and increase your flexibility.

One of the best and easiest aerobic activities is walking. You don't need special equipment, and it can be done almost anywhere. To get aerobic benefit, you must walk briskly—fast enough to increase your pulse and breathing, but not so fast that you can't talk comfortably. Some people start by walking 30 minutes daily during lunch or after work. Others start more gradually, with a 10-minute walk every other day. You can also add up exercise time over the course of a day. Walking 10 minutes 3 times a day is roughly equivalent to walking 30 minutes once a day.

A pedometer, which you can buy at a sporting goods store, can help you keep track of your activity. A pedometer will count the number of steps you take each day and help you set goals to walk more. Some people prefer letting the pedometer count the steps they walk, rather than trying to keep track of how many minutes they walk. A good goal is to walk a total of 10,000 steps per day. Try wearing your pedometer every day for 1 week to see your usual number of steps. Then increase the number by up to 2,000 steps per day until 10,000 steps is comfortable for you. Sign up for our 10,000 Steps® Program to help you on your way.

Muscle-strengthening activities build muscles that burn fat. Muscle fitness can mean you have muscles that can lift heavier objects (strength) or muscles that will work longer before becoming exhausted (endurance). As you increase your muscle fitness, you will notice that you can carry heavy grocery bags more easily, pick up children without feeling as much strain, or carry heavy items longer before becoming too tired to continue. Having stronger muscles also protects your joints.

Muscles become stronger through a 3-step process: 1) stress; 2) recovery or rest; and 3) repeated stress. When you exercise against resistance, you stress your muscles slightly but not to the point of serious damage or injury. When you rest, your body rebuilds the muscles and the connective tissues between them (joints, tendons, and ligaments) in a way that prepares them for the next time they will be stressed. When you stress the same muscles again, the process is repeated, and the muscles gradually become stronger.

Swimming, cycling, rowing, and skiing are activities that improve both muscle strength and aerobic fitness.

When you begin your muscle-conditioning activity, try to take 5 to 10 minutes to walk, jog in place, or do other activities to warm up, and do some stretches. Learn and pay attention to the proper form for all exercises.

As you build muscle strength and endurance, you will notice that you can do more and more of each exercise. Some people will see a change in the way their muscles look, but others will not see a change for a long while. A more important sign of progress is how many repetitions and sets of an exercise you can do, or how much easier it feels to do them. This means your muscle fitness has improved.