UNIT: 4 KEEPING FIT

Structure
4.0 Objectives
4.1 Introduction
4.2 Physical Fitness
4.2.1 Simple tips to maintain physical fitness
4.2.2 Advantages of physical Fitness
4.3 Mental Health
4.3.1 Key to mental health
4.3.2 Healthy brain
4.4 Stress free living
4.5 Happiness quotient
4.6 Integrating mind,body and spirit
4.7 Let us sum up
4.8 Suggestedreadings
4.9 Answers

4.0 OBJECTIVES

The objective of this unit is to help you to

 understand the concept of keeping fit with simple tips to follow a healthy and holistic
lifestyle.

 realize that being physically fit or having a toned body is not enough. Mental health and
stress-free living are integral to keeping fit.

 integrate mind, body and spirit to be a wholesome, well developed personality.

4.1 INTRODUCTION

Fitness is the key to good health and mental wellbeing.It not only adds to longevity of life, keeps
chronic lifestyle diseases at bay but also improves its quality significantly. It is not something we
should ever take for granted but work on it constantly. It is a myth that those who are slim and

62 Understanding Soft Skills

 have the right body weight are the fittest as parameters of fitness are different for everyone.
Moreover, it is important first to understand the concept of fitness. Keeping fit is an all-
encompassing concept that everyone should follow which includes not only being physically fit,
but also mentally at peace, to be able to handle stress and to be calm and composed when faced
with adversities, and to have higher levels of emotional intelligence and to not only be happy but
also spread happiness.

Fitness does not only refer to being physically fit, to maintaining one’s energy levels and
improving one’s stamina but also refers to integrating one’s mind, body and spirit. Mental fitness
is a key component as is spiritual connect and peace. They are all interlinked and are at the root
of the development of one’s personality and the base for the required soft skills. Employers today
are looking for candidates who take fitness seriously, which does not mean gym toned bodies.
On the contrary, they are looking for wholesome and well-developed personalities who are
conscious of their fitness levels and work proactively towards it. Multinational corporations also
work proactively towards providing an environment which encourage both physical and mental
fitness. Google and Facebook, two multinational giants amongst several others take the
happiness quotient of their employees very seriously. Workspaces are ergonomically designed
with green innovative spaces, and happy colours with ample sunlight and fresh air to reduce
hierarchy and encourage creativity. This unit will focus on different aspects of fitness i.e.,
physical, mental and how mind body and spirit should all be in sync for holistic fitness and
development.

Check your progress 1

1. What do you understand by the term ‘Keeping fit’?

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2. What does fitness include?

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4.2 Physical Fitness

Physical Fitness is integral to mental wellbeing and vice versa. Health is paramount and it is an
invaluable asset which we should cultivate and treasure the most. Even the wealthiest people
cannot enjoy their wealth if they are not healthy. Keeping physically fit let us live our life to the
fullest.Working on our physical fitness helps us burn calories, aids weight loss and maintain
optimum body weight. Those who are fit are less prone to lifestyle diseases. Ideal body weight
coupled with a balanced stress-free mind is the key to happiness. Healthy and fit people have

Keeping Fit 63
higher energy levels, stronger cognitive functions and are able to face adversities and challenges
better than those who are sluggish and physically unfit.

Fortunately, the young generation today is more conscious and aware of the importance of being
physically fit. It requires patience and ongoing effort; initially both mind and body will be
resistant but with constant exercise, the levels of serotonin, dopamine, and norepinephrine in our
body increase, and these endorphins leadto a higher happiness quotient and that itself becomes a
propellor and motivator. Consistency is the key factor and not the number of hours spent in
keeping ourselves fit. Besides, it is not enough to exercise daily in any form, be it walking,
jogging, cycling, or swimming or be it moderate to rigorous exercise indoors in gyms or
outdoors in parks. It is even more important to treat your body as a temple and give it due care
and respect by eating a well-balanced diet and ensuring sound sleep for at least six hours daily.

4.2.1 Simple tips to keeping physically fit

1. Moderate to rigorous exercise daily depending upon your body type and requirement.
Daily exercise could be a minimum 45-minute walk/ run/ jog in the open. Exercising
outdoors amidst natural surroundings is ideal as it gives us much needed fresh air as well.
It is more important to be consistent and to vary our physical fitness routine so that
monotony and boredom do not set in. More importantly, focus on what excites you, the
motivating factor is the key to fitness.

2. Well balanced meals at proper intervals which take into account the right element of
proteins, carbohydrates and micro-nutrients. It is equally important to structure your
meals so that you do not miss the most important meal of the day, i.e. breakfast. Inclusion
of roughage by way of consuming fresh fruits and raw vegetables daily helps keep the
digestion system optimal. Keeping yourself hydrated also keeps you fit, so it is
imperative that we drink between 2-3 litres daily depending upon our gender, body size
and physical activity.

3. A minimum of six hours of sleep daily will lead to an energized and stress-free day. The
importance of a well-rested body and mind cannot be emphasised enough. Good sleep
leads to higher energy levels and productivity. It is cyclical in nature – an active body
will sleep well, and good sleep will lead to more productive energy.

4. Avoiding smoking and drinking alcohol as they are both detrimental to physical health.
The root cause of several diseases is consumption of tobacco and alcohol. It leads to
addiction which directly impacts health and fitness levels. The myth that smoking and
drinking with peer groups is the ‘cool’ thing has been busted. As a matter of fact, what is
the ‘cool and correct’ thing to do is to focus on your fitness and avoid anything that
harms your body and mind.

5. Pick up a physical sport that you enjoy the most. Devote some time playing it every week
along with friends or family. It will not only keep you physically fit but also add to your
sense of wellbeing. BDNF or brain derived neurotrophic factor is a protein in the brain

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 that aids in the growth of new brain cells when one exercises on a regular basis. This
protein also helps in strengthening memory and cognitive abilities.

6. Motivate yourself and set small goals regularly. Motivation and consistency are the key
to physical fitness. It is important to set achievable targets else one tends to give up
easily. Do not fall into the trap of quick weight loss diets and protein rich foods to
achieve fitness targets. They may give you quick results but are harmful in the long run.

7. There are several free apps on mobile phones which help us to keep a track of our
physical activity and calorie intake. It is important to burn as many calories as we gain by
eating the right kind of food and the right portion size and exercising accordingly to
maintain ideal body weight.

8. Do not try to conform to socially gendered norms regarding body types and sizes. All of
us are unique and born with different body types. There is a difference between being
thin, slim or lean and being fit. Focus on being fit rather than attaining size zero or
gaining a six-pack abdomen else you will be doing more harm to yourself than good. Set
your own goals and compete with only yourself.

Check your progress 2

1 What should one do to keep oneself physically fit?
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4.2.2 Advantages of Physical Fitness

1. Physical fitness increases not life expectancy but also improves the quality of one’s life.
Several studies have linked physical fitness with a longer and better lifespan. It keeps
your energy levels high and improves muscle strength and memory.

2. It helps to keep the doctor away as maintaining physical health keeps illness at bay and
helps in controlling and negating lifestyle diseases such as hypertension and diabetes. It
also improves blood circulation and augments levels of good cholesterol. Furthermore,
it improves your immunity towards seasonal and other ailments such as cough and
common cold and also protects you from muscle wear and tear and inhibits ligament
stretch and pull. It also aids in healing of wounds faster.

3. Being physically fit is also linked to better sleep and vice versa. The fitter you are, the
better is your sleep quality which impacts your physical health positively. Nothing like a
sound sleep to augment the quality of your life.

4. Both physical fitness and sound sleep helps reduce stress and tension occasioned by
personal and professional exigencies. Clinical studies have proven that those who

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 exercise daily deal with stress better and are more positive individuals. It also keeps one
mentally alert and sound.

5. Furthermore, being physically fit adds to the feel-good factor. You feel good about
yourself and that boosts your self-confidence and self-esteem. Exercising releases certain
hormones which enhances and elevates your spirit and brings good cheer.

6. The mind, body and spirit are inextricably linked. A healthy and physically fit body will
lead to better mental health and prevent anxiety and depression. It also keeps age linked
mental degeneration at bay.

Check your progress 3

1 Why should we work on our physical fitness?

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2 How is sleep linked to our fitness levels?

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4.3 Mental Health

According to the World Health Organisation, “Mental health is a state of well-being in which an
individual realizes his or her own abilities, can cope with the normal stresses of life, can work
productively, and is able to make a contribution to his or her community”. It is an integral part of
keeping fit. Physical fitness will not bear any advantages if one is not mentally fit. The term
‘Mental Health’ does not simply denote absence of mental illness but instead as WHO asserts,
“is fundamental to our collective and individual ability as humans to think, emote, interact with
each other, earn a living and enjoy life. On this basis, the promotion, protection and restoration
of mental health can be regarded as a vital concern of individuals, communities and societies
throughout the world”. And just as one has to work consistently to being physically healthy and
fit, it is equally important to pay attention to our mental fitness. It defines our being and
personality. More importantly, let us first understand the factors that constitute mental fitness.

Check your progress 4

1 What do you understand by the term mental health?

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66 Understanding Soft Skills

 4.3.1 Key to Mental Health

1. Stimulate your curiosity by picking up a new hobby or a new sport. It is important to

stimulate our brain cells by giving it new information or activity to process at regular
intervals. Reading the newspaper or about progress in science or astronomy or anything
of your interest will broaden your knowledge base and also keep you mentally fit.

2. Energise your brain cells by using them more often. Anything that we do out of habit
does not exercise our brain enough, it needs to be stimulated and sharpened regularly just
as much as we exercise to keep our muscles strong, we need to exercise our brain cells as
well. Sudoku and word puzzles are very good exercises for the brain, they are easily
available at all levels of complexity. Start with simple ones, your brain will ask for more
complex levels once it is ready.

3. Video games when played in moderation are very good for enhancement of cognitive and
locomotive coordination. These are an intrinsic part of mobile phone technology and
hence easily available. But due care must be taken to play these in moderation. Set aside
15 minutes to half hour once in two days or twice/three times weekly and ensure that you
stick to the schedule. Though these are good stimulants, the danger of being addicted to
these far outweigh its advantages.

4. Give your brain a proper diet just as you eat a nourishing meal to keep your body fit.
Reduce consumption of saturated fats and reduce usage of trans fats. Add walnuts and
flax seeds to your daily diet which are especially beneficial for brain cells.

5. Physical exercise stimulates brain cell as well. Both physical and mental health are
interlinked and beneficial to each other. Picking up new forms of exercise challenges the
brain as well as it adapts to new challenges.

6. Developing new skills also stimulates brain cells. It is important to feed your brain with
novelty and creativity. The more innovative your changes are, be it in daily routine or in
reading preferences or in sports or skills, the more challenged and stimulated the brain
will be. It needs nurturing just as much as your body does.

7. Just as your body needs a warm up exercise before you commence physical training, in
the same way, the brain needs to be trained as well. It needs to be sharpened and that
happens only with constant practice. There are several tools available on the internet
which constantly test your brain in terms of visualization and memory. Logical reasoning
and analytical skills are tested by these aids which are free and easily available.

8. Yoga and meditation are the best nourishment for mind, body and soul. These are the
magic drugs which do wonders for physical, mental and spiritual healing and fitness.
These are India’s gifts to the world and their benefits cannot be stressed enough. Keep
some time daily, preferably in the morning and practice yogic asanas starting from the
basic to more complex ones. Each asana works on scientific principles and has immense
benefits on the mind, body and soul. A few minutes of meditation daily helps deal with

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 stress and anxiety. It elevates the spirit and fills our being with positivity and peace.
Practice gratitude and mindfulness. Spend a few minutes listing things, people and
opportunities to be grateful for— you will realise that the list is way too long.
Mindfulness needs practice, it is the technique of being in the present without harking
back to the past or worrying about the future. The more you concentrate on the present,
there will be greater clarity and understanding.

Check your progress 5

1 How do you keep yourself fit mentally?

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4.3.1 Healthy Brain

Just as much as we exercise regularly to maintain physical fitness, we must exercise our brain as
well to maintain mental fitness. We have to ensure that our brain cells are stimulated and active.
It doesn’t take much effort to do the needful to maintain healthy brain cells but it is easy to let it
become sluggish by spending a lot of time indoors watching the ‘idiot box’. Spending hours
watching television at home does make one an ‘idiot’ as the brain goes into a sleep mode.
Brittany Burgunder, a former professional tennis player and a certified coach in eating disorders
rightly pointed out, “No food will ever hurt you as much as an unhealthy mind”. To keep our
mind fit and brain sharp, we must follow the simple tips given below:

1. Intellectual stimulation is very important to keep the brain cells active and sharp. One
way of stimulating the brain is to read as much as you can. Read on a variety of subjects,
this will not only widen your knowledge base but also keep you stimulated.

2. Boost your memory cells by playing memory linked games and intelligence boosters such
as sudoku, jigsaw and crossword puzzles and chess amongst several others. There are
several free apps on your mobile phones now which help you sharpen your brain and
memory such as Abacus, Lumosity and Brainwell and Logic grid puzzles. These will
help you to multitask easily and to take quick and correct decisions when needed.

3. Pick up a new hobby periodically. These add novelty to your daily quotidian and keep
your brain and body stimulated. Be it drawing or clay modelling, gardening or playing a
musical instrument. It is more important to keep experimenting, this will not only lead to
stimulation of brain cells but also help develop your personality.

4. Pick up a new foreign language. Learning new languages also enhances your cognitive
function and adds to your understanding of other cultures and leads to increased
emotional intelligence besides keeping your brain active.

5. Eat brain rich food that enhance brain function withantioxidants such as spinach, broccoli
and other leafy greens, whole nuts, particularly walnuts and berries. Green tea which is

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 rich in polyphenols and antioxidants and coffee are known to be stimulants if taken in
moderation. Eggs have several much-needed micronutrients such as B6, B12 and folate
and chlorine. Fatty fish rich in healthy oils and omega 3 fatty acids are also recommended
if you are inclined toward seafood. All berries, particularly blueberries are also
considered good food for the brain. All these boost memory and brain function and must
be included in moderation in your daily diet.

Check your progress 6

1 Why is television called the idiot box?

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2 What should we do to stimulate our brain cells?

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4.4 Stress free living

Hans Selye in 1936 defined stress as “the non-specific response of the body to any demand for
change”. According to him, stress is the cause of several diseases and reflects in the failure of the
coping mechanism of the body to stressors which lead to ulcers, hypertension and heart attacks
amongst several other complications. He called them “diseases of adaptation”. Stress can be
triggered by several factors. They could be linked to money, pressures at work, family, health
issues, complications in relationships or anything which may not be in our control. It reflects the
lack of adaptability to any unexpected change. An unhealthy lifestyle too is one of the
predominant reasons that cause stress. It is important to identify our stress triggers and deal with
them effectively. Stress may lead to rise in blood pressure, increased heart rate, formation of
ulcers and tightened muscles which if not dealt with leads to severe health complications and
diseases. The key psychological signs of stress are anxiety, anger, irritability, insomnia or
lethargy, inability to concentrate, lack of motivation, constant worrying amongst others. This is
one of the main causes of depression which is becoming rampant amongst today’s youth as they
battle their inner fears which are compounded by social media.

Simple tips to deal with stress:

1. Exercise daily to keep yourself physically fit. A fit person is able to deal with stress much
better than an unfit person. Factor in forty five minutes of moderate activity in your daily
schedule. It helps to clear your mental cobwebs and keeps stress at bay.

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2. Yoga and meditation are the magical antidotes to stress. They help the body and mind
recuperate from the stresses of daily living. A few simple asanas such as the Sukhasana
or the easy pose reduces physical and mental stress, Balasana or the child pose helps deal
with anxiety, Anandabalasana or the happy child pose reduces fatigue and pranayama is
best for anger and stress management.

3. Reach out to friends and talk to them about your thoughts and problems. Talking to them
helps to reduce stress and gives you an objective point of view. Choose your friends with
care, the right mindset and sound advice are good stress busters.

4. Stay positive and surround yourself with positivity and good cheer. There are some who
will always see the glass empty and will be critical and negative always. Steer clear from
such people, they will only accentuate your stress levels. Instead, spend time with those
who exude positive vibes and energy.

5. Maintaining a work life balance is integral in today’s fast paced life. It is important to
make time for family bonds and periodic vacations to balance work-linked pressures.
Reach out to childhood friends and relatives and celebrate every achievement, big and
small.

6. The best way to destress is to switch off social media and mobile phones periodically. It
is not important to have hundred friends on facebook or a large number of likes on your
Instagram page, it is more important to meet the few friends that you have regularly.
Trolls on social media are potential causes of stress, steer clear and detoxify from gadgets
at regular intervals.

Check your progress 7

1 What causes stress and how can one deal with it?
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4.5 Happiness Quotient

Our mental state and happiness are integral to our fitness levels. Those who are positive and
cheerful are well developed personalities and have a higher emotional quotient. Such people will
attract others and are more desirable as friends and colleagues. Happiness is a state of mind and
cannot be located in material goods and achievements. Aristotle, the famous Greek philosopher
rightly said, “Happiness depends upon ourselves”. It is a choice; we can choose to be happy and
positive or see the negatives in everyone and everything around us. While happiness cannot be
quantified, it qualifies our worldview and approach to life. Happiness index is acknowledged by
Governments around the world as a measure of development and growth. It is measured through
surveys wherein citizens rank factors that add to their happiness. Bhutan has been declared the
happiest country in Asia, it is the only country which measures its development through GNH or

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 Gross National Happiness. Not only has it progressed materially but also has taken into account
the spiritual and mental wellbeing of its citizens. According to the UN World Happiness Report
202, India lags way behind by being ranked 139 out of 149 countries.

It is important to analyse the factors that can accentuate our happiness. How much is in our
control and how much can we acquire it? While nearly 50%of our happiness stems from our
temperament and personality type, some are more cheerful than others, 40 % depends upon our
outlook to life and only 10 % depends upon external factors. Amongst all other factors, good
health is the predominant key to happiness, it is directly proportionate to our happiness quotient.
For those, who work on their physical fitness, a daily run or jog adds to their levels of happiness.
Furthermore, happiness multiplies when shared. Being in the company of good friends and
relatives adds to our happiness quotient. And if you are fortunate to be in a profession that you
enjoy being in, life couldn’t be better. Since the better part of our day is spent at our workplace,
it is important to enjoy doing what you do. Intellectual stimulation also adds to our happiness
and cheer and if it is generated at our workplace, it benefits us even more so.And lastly, it is
essential to reboot our body and mind periodically, to give it themuch needed break from the
stresses of daily living. No medicine better than a visit to mother nature. Being amidst natural
surroundings like the mountains or seaside is both recuperative and regenerative. Switch off your
laptop and mobile phone and just soak in the sights and sounds that provide mental peace and
happiness.

Check your progress 8

1 What do you understand by the term Happiness Quotient and how is it linked to fitness?
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2. What makes you happy? Think about it and prepare a list of people, things and activities
that add to your happiness quotient.
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4.6 Integrating Mind, Body and Spirit

Holistic fitness is possible only when our mind, body and spirit are in a harmonic balance.
Sweating it out in the gym is of not much use if there is no mental peace and spiritual balance. A
healthy and happy being leads to clarity in mind and purpose. The individual is in harmony with
forces within and outside oneself and can deal with problems and stress only if he or she is fit at
every front. Yoga, breathing techniques and meditation activate the mind, brings clarity and
peace and adds to a state of spiritual and emotional harmony. Integrating physical and mental
fitness along with maintaining equilibrium and harmony is the key to a happy and healthy life.

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According to H.E.Davey, “For us to sustain mind and body harmony, and function as whole
human beings, we need to discover the actual nature of the mind’s characteristics.” And that can
be achieved through mindfulness, which is to be consciously and acutely aware of one’s feelings
and sensations while steering clearof interpretation and judgement. Dictionaries define
mindfulness as “the quality or state of being conscious or aware of something” and “a mental
state achieved by focusing one's awareness on the present moment, while calmly acknowledging
and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique”.

The key to mindfulness is to be aware of one’s feelings and responses to changes around us, to
pay attention to occurrences in the present and to condition oneself not to be judgmental or
critical. It also includes mindful eating i.e. to be aware of what one is eating, the calorie intake
and nutritional value, to learn to listen to people carefully, not to react hastily and to observe
one’s surrounding. Other values to be cultivated are patience, tolerance, forgiveness, and
acceptance. This will help reduce stress, keep us active, make us more gainfully productive, and
sensitize us to the issues around us. This helps in both critical thinking and problem solving
besides enhancing our emotional intelligence substantially. Most important it will lead to a sense
of not just ours but the wellbeing of others as well and will integrate our mind, body and spirit
for holistic fitness.

Check your progress 9

1 What do you understand by the term ‘mindfulness’?

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2 How does mindfulness help us in our fitness levels?

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4.7 LET US SUM UP

In this unit, multifarious aspects of keeping fit have been discussed. Physical fitness and its advantages
have been taken up along with simple tips to maintain optimum physical health. Furthermore, being
physically fit and healthy is not enough, one must ensure mental health and wellbeing as well. Mental
health also includes keeping our brain cells active and sharp and just as we work on our body to build
muscles and enhance flexibility, likewise our brain cells need continuous exercise as well. There are
several ways to exercise our grey matter and they have been delineated in this unit along with a discussion
on how to handle stress. Stress is not only the genesis of several diseases but also a catalyst. It expedites

72 Understanding Soft Skills

 and compounds issues linked with both mental and physical fitness. It is imperative that we identify our
stressors and learn to deal with them effectively. Our happiness quotient too is an important marker of our
fitness levels and we must consciously work towards being happy. Finally, fitness is neither just physical
nor mental but an integration of our mind, body and spirit and holistic fitness is necessary for a long,
happy, and healthy life. Holistic fitness must be the goal for all as it leads to a well-developed personality
with enhanced emotional intelligence and other soft skills.

4.9 SUGGESTED READINGS

Brogan, Kelly. (2019). Own yourself: The surprising path beyond depression, anxiety, and
fatigue to reclaiming your authenticity, vitality, and freedom. Hay House Inc.
Eramo, Kim D. (2015). The mind/ body toolkit.10 tools to instantly increase your energy,
enhance productivity and even reverse disease.Createspace Independent Pub
Lieberman, Daniel. (2020). Exercised: The science of physical activity, rest and health. Allen
lane.

4.10 ANSWERS

Check your progress 1

1 What do you understand by the term ‘Keeping fit’?

Keeping fit is an all-encompassing concept which includes not only physical fitness,
mental strength, higher levels of emotional intelligence, ability to be calm, positive
and cheerful despite all odds but also entails a complete balance between body, mind
and soul.

2 What does fitness include?

Fitness is a holistic term which includes physical fitness, maintaining optimum BMI
index (body weight according to one’s height), higher levels of energy, mental
strength and fortitude, a positive and cheerful attitude, optimum levels of emotional
intelligence and a harmonious balance between body, mind and soul.

Check your progress 2

1 What should one do to keep oneself physically fit?

One should exercise regularly to keep oneself physical fit, preferably outdoors early
morning, or evening. Having well balanced nutritious meals at regular intervals which
should include required portions of green vegetables and fruit is important along with
keeping oneself hydrated. Furthermore, a rested body and mind adds to physical
fitness hence it is important to sleep well every night. Abstaining from alcohol,

Keeping Fit 73
 tobacco and other body harming substances is equally important for fitness.
Motivation and persistence are the key to staying physically fit.

Check your progress 3

1 Why should we work on our physical fitness?

We must constantly work towards maintaining optimum fitness levels as it not only
increases life expectancy but also improves its quality. It improves muscle strength and
memory as well. Physical fitness helps in controlling and negating lifestyle diseases such
as hypertension and diabetes and also improves blood circulation and augments levels of
good cholesterol and more importantly builds our immunity against seasonal ailments. A
physically fit body sleeps better and good sleep augments fitness. Physical fitness also
helps maintain mental strength and helps deal with stress and problems with a calm and
cheerful attitude.

2 How is sleep linked to our fitness levels?

Sleep and fitness levels are interlinked as the fitter you are, the better is your sleep quality
which in turn impacts your physical health positively. Furthermore, both physical fitness
and sound sleep help reduce stress and tension occasioned by personal and professional
exigencies.

Check your progress 4

1 What do you understand by the term mental health?

According to the World Health Organisation, “Mental health is a state of well-being in
which an individual realizes his or her own abilities, can cope with the normal stresses of
life, can work productively, and is able to make a contribution to his or her community.”
It is an integral part of keeping fit. The term ‘Mental Health’ does not simply denote
absence of mental illness but instead as WHO asserts, “is fundamental to our collective
and individual ability as humans to think, emote, interact with each other, earn a living
and enjoy life. On this basis, the promotion, protection and restoration of mental health
can be regarded as a vital concern of individuals, communities and societies throughout
the world”.

Check your progress 5

1 How do you keep yourself fit mentally? (indicative answer)

I try to keep myself mentally fit by reading on diverse topics regularly and by solving one
word puzzle and sudoku daily. Furthermore, I ensure that I include walnuts and flax seeds
in my daily diet as they are good for the brain. I also walk for 40 minutes daily as part of
my physical fitness regimen as this keeps me mentally alert and fit as well. Besides I am
very fond of yoga and meditation which help me relax and makes me calm and positive.

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 Check your progress 6

1 Why is television called the idiot box?

Television does not stimulate our brain cell if we watch it for long hours, instead it makes
us an ‘idiot’ as the brain goes into a sleep mode. Most shows are neither informative nor
knowledgeable and do not engage with us in an intelligent way. One must choose what
one watches with care and avoid spending long hours watching television.

2 What should we do to stimulate our brain cells?

Intellectual stimulation is an integral part of keeping fit. Reading on diverse topics will
make us knowledgeable, widen our horizons and stimulate us further. We can boost our
memory cells be exercising them by solving word games, sudoku or jigsaw puzzles.
There are several games available on smart phones nowadays like Abacus, Lumosity,
Brainwell and Logic grid puzzles which help stimulate and activate brain cells. Picking
up new hobbies and skills also help keep our brain cells active. Moreover, eating brain
rich food that enhance brain function, antioxidants such as spinach, broccoli and other
leafy greens, whole nuts, particularly walnuts and berries are also very helpful.

Check your progress 7

1 What causes stress and how can one deal with it?
Stress can be triggered by several factors. They could be linked to money, pressures at
work, family, health issues, complications in relationships or anything which may not be
in our control. It reflects the lack of adaptability to any unexpected change. An unhealthy
lifestyle too is one of the predominant reasons that cause stress.

Stress can be effectively dealt with by being physically fit and by practicing daily yoga
and meditation which are the magical antidotes to stress. Friends and family are great
stress busters, and we must make time to talk to them and ensure that we surround
ourselves with positive and cheerful people. It is equally important to detoxify from
social media and strictly put a limit to the time spent on phones and other devices. We
must also maintain an optimum work life balance, take periodic vacations and make time
for other hobbies and skills as this helps manage stress levels effectively.

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1 What do you understand by the term Happiness Quotient and how is it linked to fitness?
Happiness quotient is a concept which is an approximate measure of happiness achieved
by each person in his/her life. Basically, it defines how happy we are as individuals. And
though it cannot be quantified in a defined measure, it qualifies our worldview and
approach to life. Amongst all other factors, good health is the predominant key to
happiness and is directly proportionate to our happiness quotient. For those, who work on
their physical fitness, a daily run or jog adds to their levels of happiness which, further
adds to their sense of mental well-being and keeps them mentally strong and fit as well.

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2. What makes you happy? Think about it and prepare a list of people, things and activities
that add to your happiness quotient. (Indicative answer)

I like interacting with positive people, they add to my happiness quotient. Furthermore,
reading, listening to soft music, and playing chess calms me and makes me happy.
Gardening also soothes my nerves just as cooking does. I feel peaceful and stress free the
most while meditating and doing yoga, which I try not to miss in my daily schedule.

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1 What do you understand by the term ‘mindfulness’?

Dictionaries define mindfulness as “the quality or state of being conscious or aware of
something” and “a mental state achieved by focusing one's awareness on the present
moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily
sensations, used as a therapeutic technique”. It is being aware of one’s feelings and
thoughts and helps control one’s reactions to external stimulants and stressors.

2 How does mindfulness help us in our fitness levels?

The key to mindfulness is to be aware of one’s feelings and responses to changes around
us, to pay attention to occurrences in the present and to condition oneself not to be
judgmental or critical. It also includes mindful eating i.e. to be aware of what one is
eating, the calorie intake and nutritional value, to learn to listen to people carefully, not to
react hastily and to observe one’s surrounding. Other values to be cultivated are patience,
tolerance, forgiveness, and acceptance. This will help reduce stress, keep us active, make
us more gainfully productive, and sensitize us to the issues around us. This helps in both
critical thinking and problem solving besides enhancing our emotional intelligence
substantially. Most important it will lead to a sense of wellbeing not only of ourselves but
of others as well and will integrate our mind, body and spirit for holistic fitness.

i
Jouanna, Jacques (2012), "The Legacy of the Hippocratic Treatise, The Nature of Man: The Theory of the Four
Humours", Greek Medicine from Hippocrates to Galen, Brill, p. 340, doi:10.1163/9789004232549_017, ISBN 978-
90-04-23254-9
ii
https://openpsychometrics.org/tests/16PF.php

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