Active Life is Healthy Life!

The World Health Organization (WHO) defined health in its constitution of 1948 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". Mobility is important factor to make life healthy and Happier. There are nine important components that can define fitness. These are as follow; 1. Strength (The extent to which muscles can exert force by contracting against resistance) 2. Power (The ability to exert maximum muscular contraction instantly in an explosive burst of movements or in one repetition. The two components of power are strength and speed. (e.g. jumping or a sprint start) 3. Agility (The ability to perform a series of explosive power movements in rapid succession in opposing directions) 4. Balance (The ability to control the body's position, either static or dynamic) 5. Coordination (The ability to integrate the above listed components so that effective movements are achieved.) 6. Flexibility (The ability to achieve an extended range of motion without being impeded by excess tissue,) 7. Muscle endurance (A single muscle's ability to perform sustained work) 8. Cardiorespiratory endurance (The heart's ability to deliver blood to working muscles and their ability to use it) 9. Strength endurance (A muscle's ability to perform a maximum contraction time after time)

According to Physical Therapists and Physiologists, you have more than just being able to catch your breath after a point or play. This is also called conditioning of the human body in technical terms. To excel at every walk of life, youll want to improve your aerobic and anaerobic capacity. Adding variety to

your workouts will help you improve your total conditioning and help you meet your health and fitness goals. Most people are well familiar with aerobic conditioning, which is when you work at approximately 70 percent to 80 percent of your maximum heart rate for 15 to 30 minutes. Many people aim for 30- to 60minute cardiorespiratory workouts as the base of their exercise program. Having an aerobic conditioning base helps with activities like brisk walking, jogging, swimming and other weight-loss exercise plans. If you are sports man, youve probably noticed that you rarely get tired during plays -- its only after an intense tennis rally or football play that youre grabbing your knees, panting, trying to catch your breath. Anaerobic conditioning helps you recover more quickly so you can start your next effort during a game. You improve recovery with interval training: exercising at 80 percent to 90 percent of your maximum heart rate for 30 seconds or so, then recovering for one or two minutes. Anaerobic conditioning also helps your muscles recover; removing some anabolic wastes from them between plays and replacing depleted stores of adenosine triphosphate (ATP), which helps with muscle contractions. Unlike aerobic exercise, anaerobic training is more sport specific, burning more glycogen than fat, and helps you develop fast-twitch muscle fibers. The more muscle mass you have, the more power you can generate into your golf, baseball and tennis swings and throws, runs, jumps or other movements. You dont have to body build to increase your muscle size. Adding dumbbells or resistance bands to cardio workouts will help you increase your muscle mass and wont cause you to bulk up if thats not your goal. The more you use your muscles during activity, the more you fatigue them. Improving your muscle endurance lets you exercise for longer periods without cramping or having to take frequent breaks. Add endurance training to your workouts with weights or resistance bands. Perform an exercise at roughly 50 percent of your maximum effort for 30 seconds, take a 15-second break, then start a new exercise. Keeps this cycle going for 15 to 30 minutes to challenge your muscles ability to keep working. The more you can turn your core, or longer you can stride, the more successful youll be at many physical activities. A longer core turn lets you take your racket or club back farther, creating more acceleration on your forward swing. Use plyometric drills that make you move your muscles back and forth to improve your reactive power. Include box jumps, depth jumps, bounding and 1-2-3 jumps to your workouts. Save static stretching, or holding a stretch for 30 seconds, for after workouts. This will help lengthen the muscles youve just shortened and increase your flexibility.

On non-workout days, take 10 minutes to stretch after you get up in the morning or go before you go to bed at night. Dr. Hassan Anjum Shahid, PT