how to achieve overall fitness

How to Achieve Overall Fitness.

Achieving a healthy level of fitness, particularly as an adult, is essential for reducing the risks of numerous diseases and prolonging lifespan. Fitness is a very general term, but it usually infers a healthy weight, nutritious diet, and regular exercise. However, for many Americans, a reasonable level of fitness remains elusive. More than 80 million U.S. adults are obese, nutritional deficiencies are commonplace, and less than 5% of Americans exercise for more than 30 minutes a day. The good news is that increasing your fitness level is fairly straightforward and inexpensive, but it takes some effort and lifestyle changes.

Part 1 Achieving Fitness with Lifestyle Changes.
1. Maintain a healthy weight. In order to understand if your current weight is considered relatively healthy, you need to calculate your body mass index (BMI). BMI is a useful measure to determine if you're overweight or obese. To obtain your BMI number, divide your weight (converted to kilograms) by your height (converted to meters). Higher numbers represent greater risk of heart disease, hypertension, type 2 diabetes and other health problems. Although genetics and hormonal changes can play significant roles, a healthy weight is largely achieved by eating well and exercising regularly (see below).
BMI measurements that are considered healthy and relatively fit range from 18.5 to 24.9; a person with a BMI between 25 and 29.9 is considered overweight, whereas someone who scores 30 and above is considered obese.
A BMI measurement has some limits: it tends to overestimate body fat in athletes and others who have muscular builds. BMI also underestimates body fat in the elderly and others who have lost muscle.
2. Eat better. The standard American diet is too high in calories, harmful fats, refined carbohydrates, and sodium. If that sounds like you, then you need to make some dietary changes, which will likely contribute to weight loss and help increase your fitness levels. Eating some saturated (animal-based) fat is necessary because your body needs cholesterol, but focus more on plan-based monounsaturated and polyunsaturated fats. Start reading labels on food and avoid trans fats, high fructose corn syrup and products high in sodium. Cut down on soda pop and energy drinks, and consume more purified water. Add more fresh produce to your diet (fruits and veggies) and consider eating them raw more often. Switch out sugary baked goods for whole grain breads and cereals.
Foods high in polyunsaturated fats include safflower, sesame and sunflower seeds, corn oil and soybeans; whereas rich sources of monounsaturated fats include avocados, canola, olive and peanut oils.
The key to losing or maintaining a healthy weight is reducing your daily calories — no more than 2,500 if you're a larger guy and no more than 2,000 if you are a smaller female — while adding fat-burning cardiovascular exercises on a regular basis.

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Acknowledgements
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