The document discusses the risks of being unfit and provides tips to start exercising if unfit. It notes that only 1 in 5 Americans get enough exercise and that being unfit increases risks of diseases like heart disease and diabetes. It lists common signs of being unfit like getting out of breath easily. It then provides guidance on starting an exercise routine gradually and setting a schedule. It also describes tests to evaluate cardiovascular fitness and muscle strength as measures of overall fitness levels.

1. Being Unfit is Risky to Your Health
Exercise to be Healthy

2. Table of Contents
Disclaimer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
What’s Wrong With Being Unfit? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Some Common Signs That You May Be Unfit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
How to Start Exercising If You’re Unfit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Testing Your Cardiovascular Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Testing Your Fitness Levels: Muscle Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
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3. Disclaimer
The information presented herein represents the views of the authors as of the date of publication.
Because of the rate with which conditions change, the authors reserve the right to alter and update
their opinions based on the new conditions. The report is for information purposes only. While every
attempt has been made to verify the information provided in this report book, neither the authors nor
his affiliates/partners assume any responsibility for errors, inaccuracies or omissions.
This information is not presented by a medical practitioner and is for educational and informational
purposes only. The content is not intended to be a substitute for professional medical advice,
diagnosis, or treatment. Always seek the advice of your physician or other qualified health care
provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read.
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4. What’s Wrong With Being Unfit?
Do you want to hear a surprising statistic?
According to a CDC report, only 1 in 5 Americans get enough exercise (source:
http://health.usnews.com/health-news/news/articles/2013/05/02/only-1-in-5-americans-gets-enough-exercise-
cdc)
Let’s repeat that: only 1 in 5 Americans get enough exercise.
This statistic may seem shocking, but it makes sense when you consider that many of us work in
offices where we sit down all day. We also lead very busy lives, making it hard to fit exercise into our
schedules.
However, just because most people don’t get enough, doesn’t mean you should be complacent in your
exercise habits.
Not exercising can have VERY negative results on your health and well-being.
We all know that a lack of exercise can lead to weight gain (although diet is a huge factor, too).
However, a lack of exercise also puts you at much greater risk of developing a number of diseases:
Heart Disease
Diabetes
Asthma
Arthritis
And many more
It’s now widely agreed that being unfit is MORE risky to your health than being fat.
Aside from the health reasons, being unfit means you can’t enjoy life to the full.
If you’ve got kids then you may have regrets at not being able to run around and play with them. Or
you might miss out on family walks and outings because you find it too tiring to participate.
On a deeper level, people who don’t get enough exercise are more likely to suffer from depression
and anxiety. This is because exercise releases “happy hormones” known as endorphins. And even the
act of exercising outside is shown to boost mood.
Have I convinced you that being unfit is NOT something that you should get comfortable with?
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5. Some Common Signs That You May Be Unfit
There’s a huge misconception about fitness. It’s the idea that people who are overweight are unfit,
and people who are at a healthy weight or BMI are fit. Unfortunately, I’m here to tell you that it just
isn’t true.
Unfortunately weight is not just linked to fitness. It could be about how much you eat, or for other
medical reasons. The truth is that many overweight people ARE fit, and many people who aren’t
overweight are still very unfit.
So how can you tell if you’re not as fit as you should be?
The most common symptom that comes to mind is getting out of breath easily. For example, if you
regularly get out of breath walking one block, or climbing a small flight of stairs.
But there are also a number of other symptoms. See how many ring true for you…
➢ You get injured very easily when you do participate in physical activity
➢ You get achey muscles even after a very small amount of physical activity
➢ You get stiff joints (a sign that you’re sitting too much)
➢ You are weak and can’t carry heavy objects
➢ You suffer from depression or mood swings
Note that you don’t have to have all of these symptoms to be classed as unfit.
The truth is, if you don’t exercise often – that is, for at least 30 minutes, 5 times a week – then you
probably aren’t fit. Unless you do a manual job that keeps you active for large periods of the day, the
chances are you need to exercise more often.
How to Start Exercising If You’re Unfit
If you’re unfit, it can be hard to know where to begin with exercise. The problem is, when you’re
unfit you may find it harder to motivate yourself, and you might get injured more easily than fitter
people.
However, do NOT let this deter you from doing something about your fitness levels.
The first step is to talk to a doctor, especially if you’re very overweight or suffer from any medical
problems.
The next step is to start working out. This means choosing an activity that (a) appeals to you and (b)
suits your current lifestyle.
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6. For example, don’t commit to going to the gym if you live miles away from one. Instead, you could
start jogging outside.
The good thing is that there are a number of fitness programs that will take you from complete
beginner level. For example, if you wanted to start running, you could start by walking and then
running for very small periods of times (e.g. 1 minute) before moving up.
Although it might seem like you’re starting too small, you’d be amazed at the progress you can make
in a short space of time!
Here are a few tips to get you started:
✔ Make a schedule for your week and stick to it. Plan workout days and rest days. At first, you
might only plan 3 workout days as you ease into it.
✔ Stick to your schedule at ALL costs. Eventually, it’ll become a habit.
✔ Set goals and track your progress. You’ll be much more motivated when you see that you’re
✔ If it helps, download a fitness app to your phone. There are so many out there, try searching
for your preferred workout activity.
Now it’s time to find an activity that works for you.
Testing Your Cardiovascular Fitness
When it comes to fitness levels, it’s possible to be fit in certain areas and not in others. This is why
it’s important to measure your levels of fitness in different areas.
In this blog post, we’re going to start with cardiovascular fitness.
SIDE NOTE: Before performing any fitness exercises and tests, always
consult your doctor.
What is cardiovascular fitness? This refers to the ability of your heart and lungs to transport oxygen
around the body to allow you to exercise for long periods of time. People who aren’t fit in this area
will find themselves getting out of breath while climbing stairs or jogging, for example.
Although there are scientific calculations to measure cardiovascular fitness, I wanted to simplify it to
make it easier for you.
Here’s the test:
(You will need a step and a stopwatch)
1) Climb up and down an 18-inch step for three minutes, at a rate of 24 steps per minute.
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7. 2) After 1 minute of rest, take your pulse for 30 seconds.
3) Find your pulse in the following table – it’ll tell you whether your fitness is good, average or poor:
http://www.health.harvard.edu/newsweek/Aerobic_Fitness_Test_The_Step_Method.htm
Remember, this is only one way of measuring your cardiovascular fitness. However, knowing how
you perform in this test can help you develop fitness programs that are appropriate to your level.
Of course, strength is also important.
Testing Your Fitness Levels: Muscle Strength
We all know that getting out of breath can be a sign that you’re not fit enough.
However, contrary to popular belief, being unfit isn’t all about whether you get out of breath or
whether you’re overweight.
The government not only recommends regular aerobic activity for a healthy lifestyle, but also regular
muscle exercises and strength training.
So how do you know if you’re doing enough?
Here’s a test for upper body strength: perform as many full press ups as you are able to within the
space of one minute. If you can’t do any more and you’ve only done 6 (if you’re a woman) or 15 (if
you’re a man), this means that your upper body strength definitely needs improving!
Another good test for strength is to do the plank.
This will test your core muscles. To do it, go into the press up position but rest your weight on your
elbows and balls of the feet and then keep the position for as long as possible. If you can’t reach a
minute like this, you probably need to improve your strength.
Your strength is important. It’s not just about being able to carry all your groceries easily – although
that IS a great benefit! – it also comes with health benefits of its own.
When you incorporate strength training into your regular exercise routine, you’ll burn calories more
quickly than if you only perform aerobic exercises, you’ll improve your bone health and you’ll
reduce lower back pain.
So pay attention to your body and act accordingly!
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http://www.lifeity.com/reports/Top-5-Treadmills-Comparison.pdf