What Is Physical Fitness And Wellness – in a lock down

Hello friends, welcome to another article dealing with the times we are living in and how we cope with the challenges thrown at us. It is difficult when in lock down and quarantine to stay active and well. Hence, it is critically important to ensure that we are doing all we can to meet our needs and think of innovative ways to keep us well. To help us we will explore the many ways we can do so. We will start at the beginning by understanding what is physical fitness and wellness. By exploring the actions and the surrounding effects. In doing so we may better understand and hopefully be better aware of what we can do to keep healthy and well. Doing so in an environment that is not conducive to do so can be quite a challenge.


What is the main difference between fitness and wellness

The difference between fitness and wellness is both are at two ends of the spectrum yet combined theyWhat - Is - Physical Fitness - And - Wellness make an ideal whole. The physical activity required to keep our bodies functioning and involves the physical maintenance to keep our bodies moving is our fitness. Therefore, is the physical aspects of our health

Wellness on the other hand is about how we live our lives on a daily basis. The lifestyle choices we make, our emotional and mental states which have a bearing on all we do and don’t do. It is our capacity to live our lives to the full and to achieve our purpose in this life.

Wellness is a state of being dependent on the body being fit. Physical activity requires the necessary wellness mindset to ensure that the exercise to achieve fitness is done. Equally, wellness needs the body to be at optimum effectiveness by doing physical activity.


What issues are affecting physical fitness currently

What - Is - Physical - Fitness - And - WellnessThere are some very disturbing trends given the current state of affairs today which is hardly surprising. The first concerning fitness is that it requires the ability to be free to move should you wish to. Go and walk in the country side or a park as a break from daily exercise routines. This is not only to break the monotony but also allow your muscles as an example to experience different movements. The muscle memory must not get used to the same exercise patterns. The benefits from changing things up allows for greater improvement.


A recent survey in the UK unsurprisingly suggests that during this lock down the level of exercise of those surveyed has plummeted by 60%. An unhealthy trend indeed. While the situation evolves initially starting at no trips allowed for exercise, one trip is now being allowed.  In the US it is not even at one trip. There are many other ways than only conventional by which we can exercise and his should not deter us.

What issues are affecting wellness currently

It is not easy to keep mind body and soul together in these times with so many pressures acting upon us. What - Is - Physical - Fitness - And - WellnessIf we do not keep our minds on our wellness there will be very serious issues that we will encounter. The more issues we face the more difficult it will be for us to deal with them both now and in the future.

Working from home is very difficult and requires a different mind set and some adjustment. families living in proximity brings difficult challenges especially when they are accompanied by economic problems. When you are not working and wondering how the shopping bills are going to be paid, is not ideal to keep your mind focused and not worried. Stress and worry are the two most significant factors prompting anxiety and ill health which result in injuries and illness.

Consider these survey results, 30% of those surveyed admit they are eating a much less healthy diet, experiencing back, neck and shoulder pain. This is probably due to bad posture hunched over a computer. They also report they are experiencing insomnia finding it very stressful to sleep. They are watching far too much TV and indulging in much more alcohol.

Our lives are much too precious to allow down the drain. We need to keep ourselves healthy and cultivate a healthy mind set, otherwise all we have achieved towards our wellness will be compromised.



How do you define physical fitness


Physical fitness is a state of health and well – being, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is achieved through proper nutrition, moderate-vigorous physical exercise and sufficient rest.

Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue.
However, with automation and changes in lifestyles physical fitness is now considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities. To be healthy, to resist hypo kinetic diseases, and to meet emergency situations.


Hypo kinetic diseases also known as chronic diseases are conditions that occur as a result of a lack of exercise and movement. Examples include heart disease, stroke, obesity and diabetes.



What physical fitness exercises can we do in a lock down

We must remember that regular physical exercise is the best way we can improve and protect out health. It is critical for us to find time for exercise in line with standard guidelines preferably slightly higher. It will keep us active, mobile, independent and reduce the risk of health problems.

To lower our risk of falls and improve our health, it is vital to regularly and preferably do daily :

Moderate and intense aerobic exercises

Balance-training exercises

Muscle-strengthening exercises

Recommended Amount of Activity

Each week, adults should try to do at least:

2 hours and 30 minutes of moderate-intensity aerobic exercise

1 hour and 15 minutes of vigorous-intensity aerobic exercise

3 days of balance-training exercises

2 days of muscle-strengthening exercise

For aerobic activities, exercise for 10 minutes at a time, spread
across at least days each week.

Two minutes of moderate-intensity
activity counts the same as 1 minute of vigorous-intensity activity.

For muscle-strengthening, exercise until it becomes difficult to
continue. Target legs, hips, back, abdomen, chest, shoulders, and arms.

Remember, more activity is always better, but any amount is better than none.


For aerobic exercises, you can:



Ride a bike

Golf without a cart

Garden, rake or push a lawn mower

To strengthen muscles, you can:

Carry groceries

Dig, lift or carry items while gardening

Work with exercise bands or hand-held weights

Do pull-ups, push-ups, sit-ups or other resistance exercises

To improve your balance, you can:

Stand up from a sitting position

Walk backwards, sideways, on your heels and on your toes

Take a Qing Qong class



How do you define wellness

Wellness is defined as : the state of being in good health, especially when it is an actively pursued goal.

“measures of a patient’s progress toward wellness”

Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness

is more than being free from illness, it is a dynamic process of change

and growth. “…a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.”

The description of wellness is a much better way of thinking about wellness in this context. From that we have evolved ‘The Wellness Wheel’ which is really the way to really understand what wellness is. Eight dimensions from it where we can see the relationship with physical fitness under the physical dimension from it are:

Emotional – Coping effectively with life and creating satisfying relationships.

Environment – Good health by occupying pleasant, stimulating environments that support well-being.

Financial – Satisfaction with current and future financial situations.

Intellectual – Recognizing creative abilities and finding ways to expand knowledge and skills.

Occupational – Personal satisfaction and enrichment from one’s work.

Physical – Recognizing the need for physical activity, healthy foods, and sleep.

Social – Developing a sense of connection, belonging, and a well-developed support system.

Spiritual – Expanding a sense of purpose and meaning in life.

Thus wellness is actually a way of life to live.



The Eight Dimensions Of Wellness






We have  looked at what is physical fitness and wellness from a lock down perspectives and discovered that physical activity and diet are not only very important but also very critical to long term health and longevity by decreasing the risk from hypo kinetic disease. Extending them into other areas requiring an equally rigorous approach such as our mental state of health and emotional well-being. Please contact me for any further questions you may have, my contact details are found above. It would be much appreciated if you could please leave a comment regarding your thoughts on this article in the comments section below. Hopefully you have enjoyed reading this article. Stay safe, be well and all the best until the next time.



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4 thoughts on “What Is Physical Fitness And Wellness – in a lock down”

  1. Great site! I really enjoyed how you described the differences between physical fitness and wellness and how timely the post is. It really gives some good suggestions on how best to stay both fit and well during quarantine, which is much appreciated in times like this. I found the site to be very helpful and laid out very well.

    • Hello,

      Thank you for very much for leaving a very kind comment.

      Very glad you gleaned some useful suggestions…

      Thank you again for your kind compliments about both site and article.


  2. Physical fitness and wellness are two words that are sometimes used by me interchangeably, it’s a concept that I sometimes misuse for each other. But I must say thanks for this well detailed and explained article on their differences and importance. They are indeed very critical to long term health and longevity. Thanks for sharing this. 

    • Hello,

      Thank you for leaving a comment.

      Glad you enjoyed the article and it helped in your thinking!

      Thanks again!!



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