How to increase physical fitness

Create and manage goals
June 10, 2019
Responsibility to be healthy
June 17, 2019

How to Increase Physical Fitness with exercise

Now that we’ve managed our expectations (in the last article) it’s time to talk about taking your fitness to the next level with exercise.

DATE: April 2019
AUTHOR: Rui Madeira | Health

The task of initiating the first workout always seems daunting. It may even hurt a bit after. But fear not, the pain is brief and well worth it.


We’ve all made them and some may be valid. However, when we dig deep and are honest with ourselves, they are JUST EXCUSES. Sacrifice comfort, get motivated and get after it!


If you work long hours and value spending time with your kids then you MUST become a morning person and get in your workout before work. It may be unpleasant at first, but you’ll get used to it and after good sweat you’ll be ready to attack the day.


The anxiety and stress created by missing a workout can be counter-productive. On days like this eat as clean as possible and do something to get your heart-rate up. Take a fast paced walk, engage in an athletic activity (like shooting the basketball around) or play with the kids.


100 pushups and/or 100 squats a day is a great goal (that is, if you can do them correctly and safely…if not I suggest you use a modified versions). And, you can do them right at home or work.

Pushups are great for strengthening chest, shoulders, arms, back and core muscles. Squats will strengthen your hips, thighs, calves and core muscles. Plus, doing both squats and pushups together will certainly get your heart rate up. Once you master 100 of each, don’t stop there. Do 200 and/or do them with resistance!


Science tells us that we need at least a day or two (or, more for conditioned folks) of high intensity training. Push yourself to the brink and when you get there, push harder! Our minds are much more powerful than our bodies. Plus the sense of accomplishment for achieving something you may of thought unachievable is worth every drop of sweat! Try squats for 20 seconds, rest for 10 seconds, then pushups for 20 seconds, rest for 10 seconds, then repeat. Start with 10 sets and when that gets manageable, do more!

Please keep in mind when first starting to exercise proper form and technique is of utmost importance. It is highly recommended that you get professional guidance.