Get Fit for Life: A Journey to a Healthier You

Discover how to seamlessly integrate fitness into your daily routine and embrace a healthier lifestyle without judgment. Let’s explore the inspiring journey of Alana Beale, a Harlem resident and marketing public relations manager at Google, who aims to be “fit by 40.”

The True Meaning of Fitness

For Alana Beale, fitness isn’t about the numbers on the scale; it’s about welcoming a new phase of life and being her best self. As a mother of two toddlers, her goals include eating right, becoming healthier and more active, and shedding some baby weight. However, it’s essential to understand that fitness encompasses more than just weight loss.

According to Barbara Bushman, PhD, editor of the American College of Sports Medicine’s Complete Guide to Fitness and Health, overall fitness includes:

Cardiorespiratory endurance
Muscle strength
Balance
Flexibility

Being physically fit is not solely about having a healthy BMI (body mass index) between 18.5 and 24.9. Simone Samuels, a body-positive fitness instructor and personal trainer, emphasizes the importance of decoupling weight from the concept of fitness. “I call myself fat, but that doesn’t mean I’m not fit,” she says.

Metabolic Fitness: More Than Meets the Eye

Much of the focus on BMI and weight loss comes from research showing that many overweight or obese individuals are not metabolically fit. They are more likely to suffer from:

High blood pressure
High levels of LDL (bad) cholesterol
Type 2 diabetes

These conditions are risk factors for heart disease and stroke, disproportionately affecting African American women. However, as with physical fitness, you can’t tell metabolic fitness by looking at someone. Some overweight or obese individuals have normal blood pressure, blood glucose, and cholesterol levels. Regular doctor visits can help you keep track of your health numbers.

The Benefits of Exercise Beyond Weight Loss

Physical activity is a boon to metabolic fitness. Research shows that aerobic exercise, even as little as 150 minutes a week, can:

Improve blood sugar control
Help prevent type 2 diabetes in adults at risk
Improve blood glucose control for those with type 2 diabetes
Help lower high blood pressure

Exercise offers other health benefits as well, such as:

Reducing the risk of breast cancer recurrence and death
Keeping bones strong and reducing the risk of osteoporosis and hip fractures
Improving sleep, reducing stress and anxiety, and lowering the risk of depression

A sobering finding from a 2018 CDC study concluded that about 10% of all deaths among 40- to 70-year-old Americans were due to inadequate physical activity.

Exercise: What Kind and How Long?

The latest Physical Activity Guidelines for Americans recommend:

Moving more and sitting less. Infuse movement into your day by parking farther away or marching in place during commercials.
Engaging in moderate-intensity aerobic activities for at least 150 minutes each week. You can talk but won’t be able to sing during these activities.
Aiming for 75 to 150 minutes of vigorous-intensity physical activity for even more health benefits. You won’t be able to say more than a few words without pausing for breath during these activities.
Strengthening your muscles by working out your major muscle groups (chest, back, legs, core, and arms) twice a week.

Examples of moderate-intensity activities include brisk walking, water aerobics, or riding a bike on level ground. Vigorous-intensity activities include jogging, swimming laps, riding a bike fast or on hills, or playing singles tennis or basketball.

Muscle-strengthening exercises can help increase or maintain muscle mass and strength for daily activities. They can also slow the loss of bone density as you age. You don’t need to go to a gym; exercising at home with weights or exercise bands and doing push-ups count too.

Data show that only 53% of adults aged 18 and over met the US guidelines for aerobic physical activity, and less than 25% met the guidelines for both aerobic and muscle-strengthening activity. African American women were 20% less likely than white women to engage in active physical activity. However, this is changing as more African American women enter the exercise arena and become influencers.

Getting Started and Sticking with a Fitness Program

To get started on and stick with a fitness program, consider these tips:

Set realistic goals. Start low and go slow, gradually increasing physical activity over time.
Choose an activity you enjoy, such as walking or kickboxing.

For more information on fitness and health, visit the Centers for Disease Control and Prevention website.