Physical fitness means being able to carry out daily activities comfortably and face occasional physical challenges with a minimum of fatigue and discomfort. Signs of unfitness are a sedentary occupation, frequent tiredness, not able to keep up with others of the same age, avoidance of physical activity because it is too tiring, shortness of breath or fatigued when walking a short distance.
Regular exercise can produce more energy, a better quality of life, a healthier body composition, better balance and coordination, improved sleep and longer life expectancy. Exercising regularly and staying physically active can prevent or delay serious problems like high blood pressure and coronary artery disease, stroke, type 2 diabetes, cancer, bone loss and osteoporosis and colon cancer, but only vigorous physical activity is associated with greater longevity. These demanding exercise regimens, that increase the resting metabolic rate sixfold or more, include fast walking, jogging, tennis singles, lap swimming and fast cycling.
A total of 30 minutes' brisk walking or cycling on most days of the week, even if carried out in 10-15 minute episodes, is effective in providing health benefits. The average trip by walking in Europe is about 1.5 km and the average cycling trip is about 3.5 km, each taking about 15 minutes to make: two such trips each day would be enough to provide the recommended "daily dose" of physical activity.
2. Physical culture seeks to escape the natural physical processes of ageing and death.