Fitness What Is It? Complete Beginner Guide

*Fitness What Is It? Complete Beginner Guide *

*Introduction*

You've probably seen around how activities are done in various ways from childhood. These activities are for the well-being of children. It's like a game or a show that a child is fit, a child is healthy. In the same way, we too are. If we were big today, it doesn't mean we can consider ourselves fit now. We've come into the category of fitness. If you're fit today, it's not like you're living a good life. You're living in a digital world, busy with life to the extent that we forget to keep ourselves fit. When someone else is fit, people look at the body when they go to the gym. So for this one day, we'll focus on fitness from tomorrow onwards, like 1, 2, 3, and then decide after one week whether to continue or not. But to achieve anything, we need to give time, whether it's a skill or fitness.

*Body health & fitness Arth 100*

To keep the body and mind healthy, what we learn, do, or the activities we do are called body education. We need to do a lot of internal work to make the body strong. People do exercises for this. Everyone's body work is different. To do some work 

"It is essential to develop the body and mind. All activities like writing, eating, etc., come under work where our fitness is involved. For example, in cricket, to hit the ball, both mind and body are necessary.

*Body Fitness Ki Need (Need for Body Fitness)*

Body fitness is necessary to make the body healthy and strong, as well as for the mental, social, moral development of any person. For this, the following points are made:

- *For improving body parts*: Through exercises, weaknesses and defects of our body parts are removed, like Yoga, Pranayam, Vyayam, and PT etc.

- *Games/Sports*: One can play games like cricket, table tennis, football etc.

- *Self-defense*: Includes activities like wrestling, judo, karate, boxing, talavarbaji etc.

- *To keep the body healthy*: Activities like walking, standing etc. can be done.

- *To make the body agile*: Includes activities like gymnastics, gym, dance etc.

- *For entertainment*: Includes activities like camping, making pyramids, walking etc.

*Types for fitness*

- Waking up early in the morning

- if you can go to gym in the morning then definitely go

- do running in the morning

- you should drink water on an empty stomach

- if you have any medical condition then you should definitely take doctor's advice

- you should do exercise and yoga

- stay away from oily things otherwise oily food can make you fat

- you shouldn't drink tea in the morning

- instead of tea you should drink juice and water

- you should eat apple on an empty stomach because it's a healthy morning food

- always keep yourself happy so that you get a good positive motivation to do your work

- you should listen to good vibe music

- you should drink milk at night

- we should play games according to our liking

- we should keep focusing on our fitness, we shouldn't consume cigarettes etc.

- if you can't go to gym then you can do workout at home like pushups, pullups, dandasana and yoga too

*Benefits of Fitness*

After keeping the body fit, we get benefits. We become the owner of a beautiful and good personality

"Everyone looks at their own logo in a different way. Each logo has its own different style. Staying fit means you don't get sick easily. And this is the most common thing that everyone focuses on when it comes to logo.

If you go to the gym, if you're a man, you can build a powerful body, and if you're a woman, you can build a good figure and body.

*Beginner's need*

At the start, if you don't know much about fitness, it's not a problem. You can start your fitness journey with some simple styles, lifestyle, and good healthy habits.

*Fitness Ke 5 Pillars*

1. Exercise & Movement - Daily activities like walk, yoga, strength training

2. Nutrition - Balanced diet with carbs, proteins, fats, vitamins, minerals

3. Rest & Sleep - 7-8 hours of quality sleep at night, reduce phone use

4. Mental Wellbeing - stress control, meditation, hobbies

5. Consistency - continuous effort, without skipping

*Fitness for Beginners: step-by-step Guide*

1. Start with simple Exercise

"In the beginning, you don't need heavy gym or dumbbells. Just do bodyweight exercises.

- Push-ups (5-10 daily)

- Squats (10-15)

- Plank (20-30 second hold)

- Skipping or Jogging (5-10 min)

- Yoga/Suryanamaskar (5-10 min)

- Meditation (20 min)

Just 20-30 minutes a day is enough for a beginner.

2. Nutrition Basics

"Abs are made in the kitchen" - this means diet plays a 70% role and workout plays 30%. Simple nutrition tips for beginners.

- Breakfast: oats, egg, poha, or fruits

- Lunch: roti, dal, sabzi, salad

- Snacks: sprouts, dry fruits, roasted chana

- Dinner: light food (soup, khichdi, roti, sabzi)

- Avoid junk food, sugary drinks, fried snacks

- Drink 2-3 liters of water daily

3. *Sleep & Recovery*

Body grows when you rest.

- Need 7-8 hours of sleep every day

- Avoid phone/TV 1 hour before sleep

- Short naps (20 min) during the day recharge energy

4. *Mental Fitness*

A healthy body isn't possible without a healthy mind.

- Do 15 min meditation or deep breathing daily

- Write in a gratitude journal daily

- Follow a hobby to reduce stress (reading, painting, music)

5. *Lifestyle Habits*

- Use stairs in life

- Walk for short distances, avoid bike/scooter

- Avoid smoking, alcohol, and late-night junk food

- Focus on consistency, not perfection

*Common Fitness Mistakes beginners Make*

Just joining the gym and ignoring diet is one of the biggest mistakes.A big mistake happens. Expecting results too quickly (in 2-4 days itself motivation ends) because a good swing doesn't happen. Heavy weight without a trainer is a mistake new gym person definitely makes. Relying too much on supplements can clearly harm you. Ignoring rest and sleep if you don't take a healthy night's rest, how will your body build?

*Fitness myths Busted*

- Fitness is not just about being slim; fitness means having health + strength + energy.

- Saying you can't be fit without the gym is completely wrong. You can be fit by walking, yoga, home workout too.

- Diet doesn't mean eating less; you can understand diet as eating right.

- You'll get a 6-pack abs in 1 month? No, fitness is a slow and long-term process.

*7-Day Beginner Fitness Plan*

Day 1- Warm-up (5min) + Squats(10) + Push-ups(5) + Plank (20 sec) + Stretching(5 min)

Day 2- Jogging (10 min) + Surya Namaskar (5 rounds) + Breathing exercise(5 min)

Day 3 - Rest + Evening walk (30 min)

Day 4 - Skipping (5 min) + Squats (15) + Push-ups (8) + Plank (30 sec)

Day 5 - Yoga (15 min) + Meditation (10 min)

Day 6 - Jogging (15 min) + Bodyweight exercise (15 min)

Day 7 - Complete rest & recovery

Follow this routine for 4 weeks, both stamina and strength will improve.

*Motivation & Consistency Hacks*

- Set small goals (5 push-ups, 10 push-ups in 2 weeks)

- Note your progress (weight, stamina, photo)

- Get a workout buddy or join an online fitness community

- Don't make your routine boring, mix it up (dance, sports, yoga, gym)

- Celebrate every small achievement

*Conclusion*

Fitness is a lifetime investment that gives you energy, health, and happiness. If you're a beginner, remember to start with small steps, take a proper diet, do regular exercise, and have patience. Within 2-3 months, you'll feel a noticeable change in yourself.

Start your fitness journey today with a short walk, start eating a bit healthier, and gradually transform your life into a healthy lifestyle. Remember, this body is yours, and it's your duty to keep it fit if you want to stay happy.

thank you