Maintain your physical health

World Health Organization defines health as " a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity". It is focused on disease prevention and health promotion. It is very important to emphasize quality of life, well being, and functional capacity of an individual. Good health is of utmost importance to children and adults in the society. Health varied depending on the food, nutrition, hygiene, work, income, gender, age, social impact and family origin

Physical health: It involves physical fitness of an individual. Three main factors of maintaining physical health are adequate nutrition, sleep and exercise. It totally depends on the lifestyle of a person. Physical fitness is the body’s ability to function efficiently and effectively. It is a state of being that consists of health-related components  and skill-related, physical fitness components, each of which contributes to total quality of life. Skill related components such as games, physical exercises etc,  involve wear and tear of the body. For example a person might have very nice skill of playing badminton whereas the other person might be an expert tennis player. Whereas few might be interested only in walking/jogging whereas others might join an aerobic or yoga class. Physical health also depends upon the energy metabolism. Energy metabolism is linked to the thermal effect of the food that one consumes. The thermal effect of food varies upon the composition of the diet.

Factors affecting total energy requirement: Factors such as increase in muscle mass, growth, infancy, puberty, fever, pregnancy, lactation, good physical condition, psychological state, pharmacological state etc are the factors that increase total energy requirement. Factors that decrease total energy requirement are increase in body fat, hypothyroidism, less surface area, sleep, ageing and under nutrition. Males experience increase in total energy requirement as compared to females. Recommended dietary allowances, in case of energy represent the average daily energy expenditure. Energy requirements are based on energy expenditure, and not on the energy intake. Human body's total energy needs can be further divided into three basic categories as follows:

Basal metabolic rate (BMR): This constitutes up to 65% of the total energy expenditure components. BMR is defined as minimal rate of energy expenditure per unit time. It is required to keep body alive and healthy.

Physical activity: It constitutes up to 25-30% of components of energy expenditure. Physical activity involves muscular movements, wear and tear of the body, flexibility and activeness.

Thermic effect of food: It constitutes 5-10% of components of energy expenditure. It is process of increased energy expenditure.

Factors to be included in physical fitness:

1. Body Composition: Body composition is based on total fat, muscle, bone and water constitution in human body. Muscular tissue occupies less space in our body as compared to fat, determining fat and weight. Factors such as heredity, inheritance, age, physical activity and nutrition.

Energy balance is another important factor for having a healthy body composition. Energy balance is to consume only the required amount of energy (in the form of calories), through food and nutrition. Energy (the food that we eat) and energy expenditure (the energy burnt or energy required to perform physical activity) are important for maintaining a healthy body composition.

2. Muscular endurance: The ability of the muscles to repeatedly exert themselves. A fit person can repeat movements for a long period without undue fatigue.

3. Cardiovascular fitness: The ability of the heart, blood vessels, blood, and lungs to supply fuel and oxygen to the body and the ability of the muscles to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long periods without undue stress.

4. Flexibility: The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors.

5. Strength: The ability of the muscles to exert an external force or to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight.

So, each of the five types of health are related to each other. Mental, social and emotional health directly affect on the physical health. Spiritual health provides, life solutions, values and principles which help us overcome emotional and mental barriers, helping us take care of our physical health.

Benefits of exercise:

1.Exercise helps to maintain weight

2.Exercise improves your cardiovascular output

3.Exercise improves blood circulation, oxygen supply to the tissues

4.Not only improves your physique, but also balances your mental health, emotional health and mood

5.Exercise improves muscle endurance and bone health. Regular exercise and a morning walk satiates your body with adequate amounts of Vitamin D (commonly known as sunshine vitamin)