Get fit by doing regular physical activity. Walking or jogging for at least 30 minutes each day burns calories and improves your heart health.

Try to increase your workout slowly over time. Jumping into a new routine too fast can lead to fatigue, injury and boredom.

Aim to achieve functional fitness – that is, the ability to perform everyday tasks, such as lifting groceries or a child.
Strength

Strength is the ability of your muscles to exert force against resistance, which can be in the form of weights or even natural gravity. Regular strength training can improve muscle tone, metabolism and bone density. It can also help you maintain a healthy body weight and increase your confidence.

Strength training can also improve balance and coordination, which can reduce your risk of falls and injuries. It may help you perform daily tasks more easily, such as opening doors and lifting boxes. It can also reduce your risk of heart disease by lowering blood pressure and cholesterol levels. Strength training can also improve the elasticity of your muscles and connective tissue, which can decrease the amount of energy it takes to produce a movement.
Endurance

Endurance is the ability to perform physical activity over long periods of time. It's important for sports, exercise, and daily life.

Performing activities that involve large muscle groups over extended periods of time helps build endurance. This includes aerobics, swimming, and cycling.

Cardiovascular and respiratory endurance are influenced by the type of muscle fibers you use: fast twitch fibers burn lots of energy but fatigue quickly; slow twitch fibers require less energy and are more resistant to fatigue.

Several tests measure endurance, including a VO2 max test and time trials. Regular training also improves endurance. Gradually increasing the intensity and duration of workouts helps build endurance.
Flexibility

Increasing flexibility offers a wide range of health benefits. Flexibility increases range of motion, reduces muscle tightness and improves balance. It also helps prevent injuries that can occur when muscles and joints cannot move through their full range of motion.

Like cardiovascular endurance and strength Personal Trainer, flexibility is a component of fitness. However, unlike cardiorespiratory endurance and strength, flexibility is specific to the joints. Therefore, relationships between health outcomes and flexibility tests may be more difficult to establish than those for other fitness components. A number of field tests for flexibility exist, including the shoulder stretch (sometimes called the zipper test), trunk lift and sit-and-reach.
Balance

Balance is an important component of fitness for people at all activity levels. Good balance helps minimize energy waste during movement and improve agility.

Balance drills are also a great way to warm up for a workout. McCall recommends including dynamic exercises like walking lunges or arm circles in your warm up to get your body ready for the demands of balance training.

Many gyms and facilities offer balance training programs that incorporate bodyweight movements and equipment like stability balls and balance trainers. Some fitness apps may have specific balance training workouts as well. Balance is a key component for sports that require coordination, such as golf, tennis and squash.
Coordination

Often the unsung hero of fitness, coordination is crucial. It allows us to perform many physical tasks – from throwing and catching a ball, to juggling, to playing piano - with ease.

Merriam Webster defines it as the harmonious functioning of parts for effective results. It is important for sports such as netball and rugby codes, where good hand-eye coordination leads to greater success in passing or kicking the ball.

A well-developed sense of balance and coordination can improve your performance in the gym, reduce your risk of injury and even enhance your mental health. So make sure to include coordination exercises in your training routine!
Self-confidence

Self-confidence refers to a general trust in one’s own abilities and judgement. Unlike self-efficacy, which focuses on a specific task, it encompasses beliefs about all skills and situations. People with healthy self-confidence have a positive outlook on life, value themselves and their abilities, and act courageously.

Regular exercise has been linked to improved self-confidence, especially in women. In addition, the confidence boost that comes from fitness helps individuals stay motivated to stick with a routine, overcome obstacles and set realistic goals. Involve friends and family in your fitness journey to provide support. Use a fitness journal to track progress and celebrate even the smallest victories.