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Physical Fitness

Elements of Physical Fitness
By Aris Akavan

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity~ John F. Kennedy

Different people picture a different image when they hear the word “physical fitness” or more commonly “fit body”. Some imagine a chiseled body with muscles all over, while others imagine a body that has an overall healthy look without looking muscular. Either way, it is much easier than you think to become fit, both physically and mentally.

What is Physical Fitness?

A body that is free from injuries and illnesses is generally described as “physically fit”.  Physical fitness may be achieved through correct nutrition, exercise and proper rest.

The 5 basic components of physical fitness are:

1. Muscular Strength- how much weight you can
lift during strength training exercises
2. Muscular Endurance- how long you can
sustain the exercises
3. Cardiovascular Endurance- the ability of
the  heart, lungs and blood vessels to supply
oxygen to the working muscles over a prolonged
period of time
4. Flexibility- the ability to move the joints trough
the full range of motion
5. Lean Body Composition- proportion of fat to
lean mass (bones and muscles) in the body

Healthy Diet

A healthy diet is one that helps maintain or improve overall health. Eating well is important for lowering your risks for heart disease, obesity, high blood pressure, diabetes and cancer. One way to help achieve a lean body composition is by consuming a healthy diet of 5 small meals each day such as breakfast, lunch and dinner with 2 snacks in-between. It is important to eat every few hours. Consider eating unprocessed or whole foods which are foods that have not been altered from their natural state. Unprocessed foods have not been “refined” and do not contain additives such as sugar or salt. It may help to remember that unprocessed foods come directly from the ground, air or sea. It is also important to drink plenty of water as what you think is hunger might be thirst. Lastly a healthy diet provides the nutrients the body needs.

The six basic nutrients include:

1. Protein to repair tissues
2. Carbohydrates to provide fue
3. Lipids (fat) to provide energy
4. Vitamins to promote chemical reactions
5. Water to enable chemical reactions to take place
6. Minerals to enable enzymes to function             

Physical Activity

Physical fitness may be attained by exercising at a gym or just by being active for a minimum of 30 minutes a day. Shoveling snow, gardening, cleaning the house or just walking from the store carrying groceries are a few examples of activities that develop both endurance and strength outside of the gym. Make sure to stretch for a few minutes each day to keep the muscles limber and avoid injuries from lack of flexibility.


Quality of Life

Both your body and mind can benefit from being active and eating well. Living a healthy life enhanced by whole foods, water, clean air and the company of family and friends brings us happiness as well as physical fitness. Find opportunities to be active throughout the day by meeting up with friends for a simple walk on the beach. Cook at home more often for a lower cost meal with less salt, sugar and oil. Small changes will help you achieve physical fitness and enjoy the quality of life that you deserve.

About the Author

Aris Akavan, ACE certified Personal Trainer & Lifestyle and Weight Management Coach, is owner of Body Fitness by Aris.  Her mission is to assist others in leading a healthier lifestyle by balancing exercise and proper eating habits to achieve the ultimate body & mind wellness. Aris leads by example as she practices what she preaches. She leads an alcohol free and smoke free lifestyle and has worked out while following proper nutrition practices for over 10 years.  In the last few years she began participating in 5k races, adventure runs and triathlons. 

For more information on Aris visit:


View Video Below from Aris:  Lose 1 Pound Per Week!


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