fitness - a necessary factor

Fitness as dictionary states is being in good health or condition.
Parameters of Fitness:
  • Endurance  levels (stamina)
  • Muscular  strength
  • Flexibility
  • Balance
Physical fitness comprises two related concepts: fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).
Physical fitness is generally achieved through exercise, correct nutrition and enough rest. It is an important part of life. In previous years, fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. However, as automation increased leisure time, changes in lifestyles following the industrial revolution rendered this definition insufficient. These days, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure
Physical fitness refers to good body health, and is the result of regular exercise, proper diet and nutrition, and proper rest for physical recovery. 
Mental fitness
“A state of emotional and psychological well-being in which an individual is able to use his or her thinking and emotional (feeling) abilities, function in society, and meet the ordinary demands of everyday life.”
One way to think about mental health is by looking at how well a person functions. Feeling capable and efficient; being able to handle normal levels of stress, have good friends and family, and lead an independent life; and being able to “bounce back,” or recover from hardships, are all signs of mental health.

Mental health necessary during exams :
Good mental health is a prerequisite for scoring good marks in exams.
Without it , even a minor problem will see your marks dwindle.It is the weakness in mental health which makes a student cry during the exams. On the other hand, a strong mental health can make even a little less prepared student to appear for the exams more confidently.
Since, mental health refers to the presence of positive characteristics .It gives a sense of contentment, satisfaction and happiness. It gives the ability to laugh and have fun. It gives the flexibility to learn new things and adapt to a change.People with good mental health remain focused, flexible and creative even in bad times.

How to improve mental health ?
Physical exercise : take care of your body.Exercises not only strengthens the heart and lungs, but also releases e n d o r p h i n s, powerful chemicals that energizes and lift your mood.To get the most mental health benefits, aim for 30 minutes or more of exercise per day.
Even MEDITATION is very helpful for brain health.
Good nutrition : Eliminate Tran's fats from your diet and increase the intake of less saturated fats.
Tease your brain : Games like Sudoku, cross-words, chess,etc improve brain's memory and speed.
Reading Books : they frame your views and change your outlook.They increase your ability to concentrate .Tell good stories
Learn new things
What is Good Posture ?
That accustomed position which enables the body to function efficiently .
According to Prof. Harvey Sutton, good standing posture may be outlined as follows :
  1. Arms hanging comfortably at the sides
  2. Facial expression of alertness
  3. Chest elevated but not puffed out
  4. Feet parallel
  5. Head erect and facing to the front

Cycling for Health and Fitness

Rather than exotic nutrients, we need a diet consisting mainly of grains, fruits, and vegetables, with reduced amounts of meat and cheese. Rather than weight­lifting, TV "aerobics," and ab crunching, we need true aerobic exercises that help strengthen the heart, such as fast walking, cycling, jogging, swimming, rollerblading, skating, and cross­country skiing. The best exercise to change our sedentary habits is the one we can and will do nearly every day.

Stay fit, live up
'Cycling helps strengthen your entire body, including your quadriceps, hamstrings, abductors and calves.' - Bollywood Actor John Abraham    

John's Guide to Cycling :
1. Select right cycle
2. Never cycle without helmet
3. Keep the body hydrated while cycling
4. Wear padded gloves
5. Never leave out glasses
cycling has several advantages over other exercises :
  1. Cycling exercises the heart better than walking without the pounding of jogging.
  2. One can ride a bicycle almost anywhere, at any time of the year, and at low cost.
  3. Little or no time has to be lost, as bike travel can be used to get to work, perform errands, or enjoy the outdoors.
  4. Commuting by bike reduces pollution that causes asthma and bronchitis. A commuting cyclist is also less exposed to air pollution than a commuting motorist.
It is recommended  a minimum of 45 minutes a day and as much addition cycling as time permits. The time spent cycling will not be wasted; in addition to having a good ride, the cyclist will be more productive during the remaining time and will live longer as well.

Walking towards Good health 

Hippocrates once said " Walking is man's best medicine . "
According to Stanford University's research, cheerful and satisfying walk about an hour, brings couple of additional hours in your life.
It is also proved that walking is the best exercise. For more benefits, One should ensure brisk walking with quick short and smart steps . When you walk slowly & inactively, it does not benefit you much. A brisk walk of half an hour repeated 3-4 times a week is beneficial to your health.
You can also lose weight while walking. If you cover a distance of 1km, 100 calories are burnt. It is well said those who walk a distance of 9 to 10 kms per week they enhance their age by 21% & those who walk 30 kms per week can enhance their age by 40%.
People suffering from Heart diseases, walking is must for them as it increases their blood circulation,strengthen heart muscles & cleanses the clogged arteries.
Walking is good for Diabetes patients & must for B P patients . Walking is also beneficial for those suffering from Back pain & Joint stiffness.