Redefining Fitness

There’s a lot of confusion about what it means to be fit. Do you need bulging biceps? Ripped abs? Two hours in the gym? Must you run if you hate it? No, none of that defines fitness.

Fitness is simply being able to do physical activities, handle daily tasks, and have energy for life beyond your routine. It’s living fully, feeling your best, and having the energy to do what you love. Who wouldn’t want that? You don’t need a gym to get there.

Why Fitness Matters

Being fit boosts your energy for work, play, and everything in between. Chase kids (or grandkids), run a marathon, or just feel vibrant—fitness makes it possible. Kids and teens benefit too, gaining energy, focus, and self-esteem. Plus, staying active burns more calories, even when you’re sleeping.

Maybe you want more zest for life. Maybe you’re ready to feel your best. A little more fitness can transform your midlife comeback.

Fitness for Total Health

Improving fitness supports your whole body—heart, lungs, bones, joints, brain, and more. It lowers risks of high blood pressure, heart disease, diabetes, and some cancers. It promotes weight loss, boosts mental health, eases depression, anxiety, and stress, and even improves sleep. Fitness improves existing health conditions and prevents future issues. You can’t go wrong getting fitter.

The First Component: Cardio

Physical fitness has three main components, all key to total health. Today, I’m diving into the first: cardiovascular exercise. Cardio improves your heart and lungs’ ability to pump oxygen to your body and muscles. It involves large muscle groups in continuous motion, raising your heart rate for 20-60 minutes.

Benefits of Cardio:

• Boosts oxygen and blood flow
• Flushes your lymphatic system
• Increases endurance
• Lowers blood pressure
• Strengthens immunity
• Improves sleep
• Supports mental health
• Regulates blood sugar
• Promotes healthy weight
• Enhances brain function
• Gives skin a youthful glow

Cardio Guidelines

For health-related cardio fitness, aim for:

• Moderate Activity: 30 minutes a day, 5 days a week (2.5 hours weekly). Moderate means raising your heart rate but still able to talk.
• Vigorous Activity: 20 minutes a day, 3 days a week (1 hour weekly). Vigorous means it’s hard to talk during exercise.

Note: Weight loss or maintenance may require more time or intensity. The 30-minute guideline is for average adults to maintain health and reduce chronic disease risk. Kids 6+ should get 1 hour of moderate-to-vigorous activity daily, through play or structured activities.

Fitness Without a Gym

Beyond guidelines, weave activity into your day. Make movement part of your holistic living lifestyle:

• Take stairs instead of elevators.
• Walk for errands near home (if safe).
• Play tag with kids—it’s great for them too.
• Pull weeds instead of spraying—better for you and the planet.
• Wash your car to burn calories and save money.
• Mop floors the old-fashioned way, on hands and knees.
• Dance around the house like nobody’s watching (who cares if they are?)
• And my favorite a Dance class right from home!

TIP: Skip parking far from the store for “extra steps”—it’s risky. For safe steps, fill your cart and circle inside the store 2-3 times. Stay smart and protected.

Get creative, find activities you love, and invite family or friends. You’ll soon enjoy the energy and strength fitness brings.

Keep Going with Me

Fitness is your path to living fully. Want more tips for your midlife comeback? Check out what’s coming soon on SPBTV-Your Holistic Living Network. Make sure to get on our launch list and sign up for my newsletter  and listen to Sharise Uncut for more no-BS health and life tips!

Stay tuned for Part 2, covering the next two fitness components. Let’s get fit together.