Improve Your Health & Fitness Fast With these Activities

Improve Your Health & Fitness Fast

Looking to improve your health & fitness fast by playing a sport or activity? Playing a sport is not only for fun but it has many health benefits that can dramatically help improve your fitness. Health benefits include, building strong bones , managing weight/weight-loss , building strong muscles, and much more. Let’s have a look at 6 sports you should try that will help improve your health & fitness fast.



Running is a very popular activity that most people can participate in it. Running is defined by the way in which people travel quickly on their feet. 

It can also be defined as a pace in which at some point all feet are off the ground at the same time. Running is an exercise that anyone can partake in with little to no training, however running properly with the right technique will need practice. 

A good running technique will help reduce the risk of injury and will make your runs feel less tiring and more enjoyable.

Running Can Most Definitely Improve Physical And Mental Health

As running is a form of aerobic exercise, it can relieve stress, improve heart health and help ease symptoms of depression. It is a good way to help improve your cardiovascular health.

Running Burns Calories & Help You Lose Weight

Running is a great exercise when it comes to getting in shape or maintaining a healthy weight. There are several ways to determine the number of calories you can burn when you are running. 

Some experts predict that a person of average weight burns roughly around 100 calories in a mile of running. That number increases if you weigh more.

Running Can Help Build Muscles & Strong Bones

Weight-bearing physical activity such as running causes new bone tissue to form which makes bones stronger. This kind of activity can also strengthen muscles. 

Both Bones and muscles develop stronger when muscles push and pull against bones during physical activity.

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Running Relieves Stress

Running produces endorphins which are the chemicals in the brain that fight pain and improve the capacity to sleep, which in turn decreases stress.

Scientists have figured that regular participation of aerobic exercise has shown to decrease all levels of tension, improve sleep, enhance positive mood, and improve self-esteem. Five minutes of running can stimulate anti-anxiety effects.

Running Can Help You Sleep Better

Physical activity contributes in better sleep quality and increases the time spent in deep sleep. Running can also increase sleep in several ways, as it reduces stress and tires you out. 

Deep sleep helps to increase immune function, support cardiac health, and control stress and anxiety

Running Makes You Happier

Running is known to release endorphins in the brain that makes people more energised, more awake and happier. The endorphins can take effect during run or after a workout or both.



Cycling, also known as biking or bicycling, is the use of bicycles for transport, recreation or exercise.

This activity is widely used by people seeking to improve their fitness and cardiovascular health while using the bicycles as a form of transportation. In this case, cycling is particularly helpful for those with arthritis who is unable to pursue activities that causes impact to the knees and other joints.

While cycling can be used for the practical purpose of transportation, there can be less need for self-discipline to exercise.

Bicycles provide several benefits in comparison with other transportation, including the continual physical exercise involved in cycling, easier & cost effective when it comes to parking and having the access to roads, bike paths and rural trails. It is a fun way to get fit while getting to work or home.

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Cycling is an easy, low-impact activity that can be enjoyed by people of all ages, from young children to older adults. It is also fun, inexpensive and good for the environment.

Cycling can improve physical, mental health, and can lower the likelihood of experiencing many health problems.

The health benefits of regular cycling include:

  • Increased muscle strength
  • Increased cardiovascular health
  • Decreased stress levels
  • Improved joint mobility
  • Improved posture and coordination
  • Reduced body fat levels
  • Reduced anxiety and depression.

Cycling is a great way to maintain or reduce body weight, as this form of exercise raises the metabolic rate, builds muscle and burns body fat. For someone trying to lose body fat, cycling should also be combined with a healthy meal plan.

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Cycling can help protect you from serious health issues such as stroke, heart attack, diabetes, cancers, depression, arthritis & obesity.

Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels.

Cycling is not a weight-bearing activity, meaning it does not directly help build bones, however cycling does help build strong muscles especially in the buttocks, quadriceps and calves.

Cycling is a fun form of exercise and anyone has the ability to participate, as it is low impact, great for strength and stamina, as intense as you want and a fun way to get fit.



Swimming is an activity that takes place in pools or open water. It is an exercise that can be done individually or in team sport. Swimming requires the use of one’s entire body to move through water.

Swimming is a great exercise, as it requires you to move your whole body against the resistance of the water.

Common Swimwear

Brands such as Speedo, Adidas and Nike are popular swimwear brands. The most reliable material for regular swimming is Polyester.


  • Swimsuit
  • Swim cap
  • Goggles
  • Swim Fins
  • Drag Suit
  • Kickboard
  • Snorkel

Health Benefits of Swimming

  • Swimming builds muscle definition, strength & cardiovascular fitness
  • Burns calories
  • Lowers the risk of certain diseases
  • Swimming reduces stress levels & depression
  • Improves flexibility
  • Therapy for certain injuries
  • Swimming uses all the muscles In the body which will provide you with a full body workout

Common Swimming Styles

There are many different kinds of swimming styles. In competitive swimming, there are four main styles. They are

Butterfly – The butterfly stoke is swim in a prone position,, with both arms moving symmetrically, accompanied by the dolphin kick.

Breaststroke – The breaststroke starts with the swimmer lying flat in the water, arms straight out in front and legs extended straight to the back.

Backstroke – The backstroke starts with the swimmer lying flat on their back, with arms stretched, and legs extended backwards.

Freestyle – The freestyle stroke is when you circle your arms forward in alternation while kicking the feet up and down.

Football / Soccer

soccer ball

Soccer, also known as football is one of the most popular outdoor team sport in the world. It is played in most countries. It involves two teams of 11 players on each side where the objective is to get the soccer ball into the opposing team’s goal.

The player uses mostly their legs to pass the ball and score goals. Football is a physical sport that improves fitness, strength and endurance.

Health Benefits of Playing Football / Soccer

  • Improves cardiovascular health
  • Lowers body fat
  • Improves flexibility, endurance & strength
  • Improves muscle tone
  • Reduces stress levels & depression

Playing soccer is great physical activity that helps improves strength, cardiovascular health, coordination, and enhances flexibility. It involves teamwork and is a great social setting to make new friends and participate in a competitive fun sport at any skill level


tennis player

Tennis is a sport that is played against one opponent or between two teams of two players each. Each player uses a tennis racket to hit a hollow rubber ball over or around a net and into the opponent’s court.

The object of the game is to manoeuvre the ball in such a way that the opponent is not able to play a valid return. The player who is unable to return the ball will not attain a point score, though the opposite player will.

Health Benefits of Playing Tennis

  • Lowering resting heart rate and blood pressure
  • Improves cardiovascular health
  • Lowers body fat
  • Improves flexibility, endurance & strength
  • Improves muscle tone
  • Reduces stress levels & depression
  • improving metabolic function


rowing sport

Rowing is a sport that involves propelling a boat on water using a wooden paddle known as an ore. By pushing against the water with an ore, a force is created to move the boat. The objective of the sport is when the team/ individual in the boat that reaches the finish line first is declared the winner of the race.

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The competitiveness of this sport requires an enormous amount of physical and mental strength and high levels of endurance. The sport can be for enjoyment or exercise, or competitive, when athletes race against each other in boats.


gymnastic pose

Gymnastics is a sport that includes exercises requiring strength, agility, balance, flexibility, endurance and coordination.

The actions involved in gymnastics contribute to the growth and strength of the legs, shoulders, arms, back, chest, and abdominal muscle groups. Awareness, precision, confidence, and self-discipline are mental traits that can also be developed through gymnastics.

Gymnastics teaches participants how to move, jump, swing and jump. This is a thrilling activity and sport for its unique involvement to the overall fitness, strength, agility, coordination, balance and speed. This sport is an activity that can be participated for girls and boys of all ages.

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