Key Components of Physical Fitness

The 6 Key Components of Physical Fitness

Many of us are overwhelmed nowadays for getting stronger muscles, more strength, and higher energy levels etc. But there is a problem! Most of us don’t know where to start with? Before that, it makes sense that you should be aware of certain key components related to physical fitness.

These key components of physical fitness define a set of features that a person should take care of while starting his/her fitness regime. While choosing your physical activities, you should take care that you are enjoying it and it is taking into account components of physical fitness.

Key Components of Physical Fitness:

  1. Muscle Development

    Muscle Development: Key Component of Fitness

It is one of the most important components. Any kind of exercises you perform should develop your muscles. You should burn calories in order to avoid accumulation of fat in the body. Stronger muscles provide you more strength. You are less likely to catch various diseases as compared to the one who doesn’t perform exercises.


  1. Endurance

    Endurance: Key Components of Fitness

It refers to the ability of the body to engage in a physical activity for a long time. This is developed by performing it with increasing resistance over a period of time. Aerobic exercises and long country runs are a good source of developing endurance. This also helps in maintaining good health of the heart.


  1. Flexibility

    Flexibility: Key Components of Fitness

It is the ability of our body to move the joints and body parts through a wide range of motion. It is quite necessary for the movement of muscles in various sports. To develop and enhance flexibility, you should perform various stretching exercises.


  1. Reaction Time

    Reaction Time: Key Components of Fitness

That’s how fast and quickly you respond to a stimulus. It is much more of a genetic factor and it can be developed to a certain limit by engaging in some sports that require a quick response. Examples of some of these are football, volleyball, athletes starting race on the shot of bullet and much more.


  1. Rest and Relaxation

    Rest and Relaxation: Key Components of Fitness

After loads of exercises and sports, you need proper rest to rejuvenate your energy. It is mostly overlooked by many people. Instead, the body and muscles actually develop while resting and relaxing. The body requires more oxygen after exercises and sports to meet the demand of lungs and heart. Therefore, Yoga, meditation and Pilates can allow you to rest properly.

  1. Sleep

    Sleep: Key Components of Fitness

So, whatever above mentioned things you may try; but the importance of sleep cannot be neglected. Sufficient hours of sleep are very necessary for a good health. If you are not taking enough sleep then it can affect and degrade your overall health! You must ensure 6-8 hours of sleep every day for normal functioning of your body.


Hence, keeping the above key components of fitness in mind you may choose to do as many exercises as possible according to the time you have.

Make your life healthy and disease free!


Anger Management: Effective Ways

Anger Management: 7 Effective Ways to Manage Anger

Anger, commonly defined as one of the most under-rated emotions of a human being, is not at all a bad emotion. It is perfectly normal to be angry. If you don’t ever get angry, then there is seriously a problem!

But anger becomes a problem when it exceeds the limits where you have no control over your senses and are too much aggressive that you lose your thinking capability for a while and go on saying and doing whatever you feel like.

Are you the one who is constantly a victim of this?

Does it harms your relationships, your health and disturbs your mind?

Don’t worry! We are going to help you right now. It’s much easier to control than you think. But the first thing is that you should realise that there is a difference between controlling it and crushing it. And you should control it.

Before we move on, let us look at the answer to a question.

Why are Some People Angrier than Others:

Why Some People Are More Angry than Others

One of the reasons is because of genetic or physiological reasons. They are born irritable and get angry easily.

Other is the culture effect. Many of us are told to express other emotions like depression, sadness etc. but not anger. Hence, we fail how to use it constructively or control it.

Also, some kids develop this habit because of family background. There is a constant disturbance in such families and everyone is affected by that.

How to Control and Channel Your Anger Constructively:

What you are really angry about?


What are you angry about: Anger Management

Ask yourself this question. Many times we fight over petty issues that grow up to big ones. But take a look back and you will realise that you have wasted your time getting angry on something that was not at all important.


Make Relationship Your Priority

Relationship First: Anger Management

If you have hurt just because you said something that day out of anger then probably it is very difficult to get back the original level of relationship back. One moment can break your years of relationship into pieces of ash! You must keep your mind open. It is often said that an angry man opens his mouth and shuts his mind. Don’t let this happen to you.


Use Your Anger in Right Direction

Use Your Anger in Right Direction

The image says it all. Nothing left to explain! 😉



Relax for Anger Management

To cool down quickly when angry, take deep breathes slowly and use your abdomen to breathe. It would certainly help in calming you down. And repeatedly say the words like “relax”, “cool down”, “easy boy” etc. This is because they help you to give the message to your mind that the situation is still entirely under control.


Take it the other way

Think it the other way: Anger Management

You should think of anger in different terms. It reminds of us the beautiful lines by Ralph Waldo Emerson- “For every minute you are angry, you lose sixty seconds of happiness.” And as far as we know, there is hardly anyone who wants to lose happiness. Be happy, be nice. The anger inside yourself will hurt you more than others. At the end, you should change your mindset and perception about anger.


Focus on solution rather than problems

Focus on Solutions NOT Problems: Anger Management

Instead of wasting your time and energy on pointing out and exaggerating the problem, focus on the solution for it. Don’t let your emotions overpower your intelligence while you are angry.



Forgive: Anger Management

Never hold any grudge against someone. Only the weak ones live with grudges; the strong ones forgive and move on. If you hold grudges, then there are chances that you may once become angry. If anyone can make you angry, then that means that they are controlling you and not you yourself. “Forgive others not because they deserve forgiveness but because you deserve peace.”



“Make your anger so expensive that no one can easily afford it and make your happiness that so cheap, that everyone who buys it for free feels happy too.”

Anger Management: Conclusion

Whenever angry think of the consequences that may arise because of your instant reactions to the situation and relationship. Hence, enjoy the life rather than regretting or getting angry over the past experiences or the present situations. You have far more important things to do than to get angry over petty issues 🙂

Pilates Exercises: Equipment Based and Benefits

Pilates Exercises: Equipment Based and Benefits

So, we hope that by now you would have been practising Pilates for a while. Hopefully, in another week or two, you would be seeing the difference in your body fitness and activeness. Earlier we discussed mat based; now today we are going to discuss equipment based ones. As the name suggests these exercises require some sort of equipment.

Some of the common among these are:

Biceps CurlEquipment Based Pilates: Biceps Curl


Leg Lowers: Equipment Based Pilates: Leg Lowers


Salute: Equipment Based Pilates: Salute


Knee Stretch Curve: Equipment Based Pilates: Knee Stretch Curve


Hug a tree:Equipment Based Pilates: Hug A Tree


The Benefits of Pilates:

Develops the core of your body: The core muscles of your body include the muscles closest to the spine. These muscles are maintained by using the trunk, pelvis and shoulder girdle all together while performing these exercises.

Makes you more flexible and lean: These exercises stretches your body muscles and elongates them. The muscles become more elastic and joint mobility also increases.

Strengthens the muscles: The exercises Increase muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body).

Prevent Injuries: These focuses on all the muscles and hence, the task is evenly divided without burdening a particular muscle. It conditions your body effectively and thus preventing injuries.

It’s Safe: The gentleness of these exercises has its own aroma. The light weight exercises and easiness make you more comfortable while performing them.

Motivation: Pilates provide a good source of motivation not only for it but also for other activities. You are more easily able to do a task without getting bored.

All Round Benefits: Improves physical coordination of your body, good for the spine, increases concentration, relaxes your muscles and gives you a nice posture, emotional stability and reduction in anxiety and depression.


Hence, these exercises are a must in everyday life. If you haven’t started doing it yet, we would suggest you employ them in your daily life.

Overcome Depression

5 Most Effective Ways to Combat Depression and Anxiety

Way back in our previous article on depression, we looked at some of the signs and symptoms to identify if someone is a victim or not. Today, let us just perish our anxieties and stresses into ashes.




Take a closer look at your mind

Overcome Depression: Look Into Your Mind

The most important thing is that you should realise is that depression is nothing more than a mind game!

Understand, reason and challenge! Try to figure out if you are really in depression. Most of the times just because of an incident of our life, we make our mind believe that we are in stress.

And mind you, our subconscious mind is not consciously intelligent. It takes as it is what you supply to it. So, if you believe that you are in depression, then you ARE in depression. And if you refuse your mind that you are not, then you ARE NOT!

You should challenge your mind. And the moment you dare to challenge your mind, challenge your soul and challenge yourself, and then you already have developed the confidence back again to face any anxiety or fear. You have created the power and refused to settle because of your problems. If you can challenge yourself then you can challenge anyone and any problem!

And honestly speaking, if you have got this now then there is absolutely no need to read anything further.


Be Ambitious, set achievable goals and conquer them:

Overcome Depression: Set Goals

Depression can make you feel that you cannot accomplish anything. This can leave you even sadder. You need to bounce back at your life in order to feel confident. The level of confidence that you develop after achieving a feat would make you happier. The feeling of accomplishment and satisfaction by achieving your goals cannot be matched by any other source.


Get adequate sleep

Overcome Depression: Get Adequate Sleep

Too much or too less sleep is dangerous to health. It can also lead to depression. Your normal body functioning changes and your muscles may not get enough rest to cope up with the next day activities. Prevention is always better than cure. Try to sleep at least 6 hours and at max 9 hours.


Daily fitness regime

Overcome Depression: Set Fitness Regime

Get off the couch! Say NO to it. You should make it a habit of engaging in some sort of physical exercises everyday. Even if you don’t find time for exercises, then at least do some walking. Something is better than nothing. It boosts the release of endorphins in the body that make you feel good. You will begin to see a level of new confidence once you regularly engage in exercises.


Get Social: Stay engaged with loved your ones

Overcome Depression: Get Social

A common thing in depression is that a person wants to stay away from others and live in solitude. This is exactly which you should not be doing. This would fill your mind with unwanted talks and you will lose your confidence faster! You will begin to lose hope from the world, the humanity.

The best thing is that you should seek to engage with your loved ones. Your loved ones are the ones that care about you. They can understand you more easily and can help you feel better. This would make you feel elated and more confident.

However, getting social doesn’t mean that you should spend time on social media. You should meet in person. No social media can replace the real person-to-person meeting.


Final Word

We hope that you have learnt something about how to combat depression and anxiety. There is nothing further on this except a small request:

Don’t just read these points, implement them as well. You will surely begin to notice changes. And if any other individual is in depression, do suggest them the above points.

Let us all be united to fight depression. United we stand, divided we fall.