Wellness and fitness encompass a holistic approach to health, including physical activity, nutrition, mental well-being, and preventive care. This collection of terms defines key concepts that help you understand and communicate effectively about maintaining a healthy lifestyle.
Contents
- Aerobic Exercise
- Anaerobic Exercise
- Antioxidants
- BMI (Body Mass Index)
- Calorie
- Cholesterol
- Detoxification
- Endorphins
- Flexibility
- Hydration
- Intermittent Fasting
- Macronutrients
- Metabolism
- Mindfulness
- Oil Pulling
- Physical Therapy
- Probiotics
- Resistance Training
- Resting Heart Rate
- Stretching
- Vitamins
- Wellness
A
Aerobic Exercise
Aerobic exercise includes activities like running, swimming, and cycling that enhance cardiovascular endurance.
Definition: Aerobic exercise involves continuous, rhythmic physical activity that increases oxygen consumption and improves cardiovascular endurance.
- Examples: running, swimming, cycling, dancing.
- Benefits: strengthens heart and lungs, improves stamina, burns calories.
- Typical duration: 20 minutes or more at moderate intensity.
Running, swimming, and cycling are common aerobic exercises.
Aerobic exercise boosts heart and lung function, increases endurance, and aids weight management.
Aerobic Exercise is physical activity that improves oxygen use and boosts heart and lung function—like running, swimming, or cycling.
Anaerobic Exercise
Anaerobic exercise includes activities like sprinting and heavy weightlifting.
Definition: Anaerobic exercise consists of short bursts of high-intensity activity performed without using oxygen as the primary energy source.
- Examples: sprinting, heavy weightlifting, jump squats.
- Benefits: builds muscle mass, increases strength and power.
- Typical duration: seconds to a few minutes per burst.
Sprinting and weightlifting are anaerobic exercises.
Anaerobic exercise increases muscle mass, strength, and boosts metabolism.
Anaerobic Exercise refers to high-intensity activities like sprinting or weightlifting that build strength without relying on oxygen.
Antioxidants
Antioxidants neutralize free radicals, helping to prevent cellular damage.
Definition: Antioxidants are molecules that protect the body’s cells from damage caused by free radicals, which are unstable molecules that can contribute to aging and diseases.
- Common antioxidants: vitamins C and E, beta-carotene, selenium.
- Sources: fruits, vegetables, nuts, whole grains.
- Role: support immune function and may reduce risk of chronic diseases.
Berries, nuts, and green tea are good sources of antioxidants.
Antioxidants protect cells from damage and may lower the risk of some chronic diseases.
Antioxidants are substances in foods like fruits and vegetables that protect your cells from damage caused by free radicals.
B
BMI (Body Mass Index)
BMI is a calculation used to assess if a person is underweight, normal weight, overweight, or obese.
Definition: BMI is a numerical value derived from a person’s weight and height, used to categorize underweight, normal weight, overweight, or obesity.
- Formula: weight (kg) / height (m)^2.
- Categories: underweight, normal, overweight, obese.
- Limitations: doesn’t distinguish between muscle and fat.
BMI is calculated using weight and height.
BMI does not distinguish between muscle and fat, which can affect its accuracy.
BMI (Body Mass Index) is a calculation using weight and height to estimate if someone is underweight, normal weight, overweight, or obese.
C
Calorie
A calorie quantifies the energy you obtain from food and beverages.
Definition: A calorie is a unit of energy that measures how much energy food provides to the body.
- Used to fuel bodily functions and physical activity.
- Daily calorie needs vary by age, gender, and activity level.
- Excess calories are stored as fat.
Carbohydrates, proteins, and fats provide calories.
Fats provide more than twice the calories per gram compared to carbohydrates and proteins.
Calorie: a unit of energy in food; calories fuel everything from thinking to running.
Cholesterol
Cholesterol is a lipid that supports some body functions but can clog arteries if levels are too high.
Definition: Cholesterol is a waxy lipid essential for cell membranes and hormone production but can contribute to heart disease if elevated.
- Types: LDL (bad), HDL (good).
- Sources: produced by the liver; also found in animal-based foods.
- Impact: High LDL can lead to artery blockage.
Diet, genetics, and exercise all affect cholesterol levels.
Managing cholesterol helps prevent cardiovascular diseases.
Cholesterol is a fatty substance; your body needs some, but too much can lead to heart problems.
D
Detoxification
Detoxification is how the body naturally eliminates harmful substances.
Definition: Detoxification refers to the body’s natural process of eliminating harmful substances, mainly via the liver and kidneys.
- Not all “detox” diets are scientifically proven.
- Supports overall health and organ function.
- Common detox organs: liver, kidneys, lungs, skin.
Liver, kidneys, and skin are key detox organs.
The body detoxifies naturally, and a balanced diet supports this process.
Detoxification is the body’s natural way of clearing out toxins, mostly done by the liver and kidneys.
E
Endorphins
Endorphins act as the brain’s natural painkillers and mood enhancers.
Definition: Endorphins are neurotransmitters produced by the brain that reduce pain perception and promote feelings of pleasure.
- Released during exercise, laughter, and certain activities.
- Often called the body’s natural “feel-good” chemicals.
- Can help reduce stress and anxiety.
Exercise, laughter, and listening to music can trigger endorphin release.
Endorphins improve mood and reduce the perception of pain.
Endorphins are brain chemicals that make you feel good and help reduce pain, especially after exercise.
F
Flexibility
Flexibility refers to how easily you can bend and move your body parts.
Definition: Flexibility is the capacity of muscles and joints to move through their full range of motion comfortably.
- Improved by stretching and yoga.
- Benefits: reduces injury risk, improves posture, enhances movement.
- Declines with age without regular practice.
Yoga and stretching are effective ways to improve flexibility.
Flexibility improves movement and helps prevent injuries.
Flexibility is how well your muscles and joints stretch and move—important for avoiding injuries.
H
Hydration
Hydration means drinking enough water to keep your body functioning properly.
Definition: Hydration is the process of maintaining optimal fluid balance for bodily functions.
- Essential for temperature regulation, nutrient transport, and joint lubrication.
- Signs of dehydration: thirst, dark urine, fatigue.
- Recommended intake varies by age, climate, and activity.
Thirst, dark urine, and fatigue indicate dehydration.
Hydration enhances endurance and helps prevent cramps during exercise.
Hydration means drinking enough fluids so your body can work well—especially important when you exercise.
I
Intermittent Fasting
Intermittent fasting involves scheduled periods without food to potentially improve metabolism and weight.
Definition: Intermittent fasting is a dietary pattern alternating between periods of eating and fasting.
- Common methods: 16/8 (fasting 16 hours), 5:2 (eating normally 5 days).
- Potential benefits: weight loss, improved insulin sensitivity.
- Not suitable for everyone (e.g., some medical conditions).
16/8 and 5:2 are popular intermittent fasting methods.
Intermittent fasting may aid weight control and improve metabolism.
Intermittent Fasting is when you alternate between times of eating and fasting to help manage weight and metabolism.
M
Macronutrients
Macronutrients include carbs, proteins, and fats—the primary energy sources in food.
Definition: Macronutrients are the main nutrients needed in large amounts: carbohydrates, proteins, and fats. They provide energy and essential components for the body.
- Carbohydrates and proteins: 4 calories/gram; fats: 9 calories/gram.
- Roles: Carbs—energy; Proteins—repair/build tissues; Fats—energy/storage/cell function.
- Balanced intake is vital for health and fitness.
Carbohydrates, proteins, and fats are macronutrients.
Macronutrients fuel the body and aid in maintenance and development.
Macronutrients are carbs, proteins, and fats—the key nutrients your body needs in large amounts for energy and growth.
Metabolism
Metabolism includes all the body's processes that turn food into energy and build or break down molecules.
Definition: Metabolism is the sum of all chemical reactions in the body that convert food into energy and build or break down substances.
- Two parts: catabolism (breakdown) and anabolism (build-up).
- Influenced by age, genetics, muscle mass, and activity level.
- A faster metabolism burns more calories at rest.
Age, muscle mass, and genetics all influence metabolism.
A faster metabolism means more calories are burned, even at rest.
Metabolism is how your body turns food into energy—some people have faster metabolisms than others.
Mindfulness
Mindfulness involves focused attention on the present, often used to reduce stress.
Definition: Mindfulness is the practice of paying full attention to the present moment with an open, non-judgmental awareness.
- Techniques: meditation, deep breathing, body scans.
- Benefits: reduces stress, improves focus, enhances emotional regulation.
- Can be practiced anytime, anywhere.
Mindfulness helps reduce stress and improve concentration.
Mindfulness improves emotional resilience and helps manage stress.
Mindfulness means focusing completely on the present moment, which helps reduce stress and improve mental clarity.
O
Oil Pulling
Oil pulling is swishing oil (like coconut) in your mouth, aiming to improve dental health.
Definition: Oil pulling is a traditional oral care practice where you swish oil (e.g., coconut, sesame) in your mouth to remove bacteria and promote oral hygiene.
- Proposed benefits: reduces plaque, whitens teeth, freshens breath.
- Typically done for 10-20 minutes daily before brushing.
- Scientific evidence is mixed; not a substitute for brushing.
Coconut and sesame oils are popular choices for oil pulling.
Oil pulling is supplementary and not a replacement for standard dental hygiene.
Oil Pulling is an old practice of swishing oil in your mouth to improve dental health—though it’s not a substitute for brushing.
P
Physical Therapy
Physical therapy helps patients recover mobility and manage pain through targeted interventions.
Definition: Physical therapy uses exercises, stretches, and manual techniques to help people recover movement, reduce pain, and improve function after injury or illness.
- Commonly prescribed for injuries, surgeries, and chronic conditions.
- Therapists tailor programs to individual needs.
- Can include balance training, strength building, and education.
Physical therapy is useful for post-surgery, arthritis, and sports injuries.
Physical therapy aims to restore movement and alleviate pain.
Physical Therapy is a healthcare service that uses exercise and treatments to help you move better and feel less pain.
Probiotics
Probiotics are 'good' bacteria that support gut health.
Definition: Probiotics are live beneficial bacteria that, when consumed, help maintain a healthy balance of gut flora and support digestion.
- Found in yogurt, kefir, kimchi, and supplements.
- May improve digestion, boost immunity, and reduce some allergies.
- Different strains have different effects.
Probiotics are found in yogurt, kefir, and sauerkraut.
Probiotics can aid in maintaining digestive health.
Probiotics are live “good” bacteria in foods like yogurt that help keep your digestive system healthy.
R
Resistance Training
Resistance training uses weights, bands, or body weight to build muscle and strength.
Definition: Resistance training involves exercises that make muscles work against a force, such as weights, resistance bands, or body weight, to build strength.
- Also known as strength training or weight training.
- Benefits: increases muscle mass, boosts metabolism, strengthens bones.
- Can be adapted for all fitness levels.
Weightlifting, resistance bands, and bodyweight squats are resistance training.
Resistance training builds muscle, boosts metabolism, and strengthens bones.
Resistance Training is any workout where you push against something—like weights or bands—to build muscle.
Resting Heart Rate
Resting heart rate is measured when you are calm and inactive, typically upon waking.
Definition: Resting heart rate is the number of times your heart beats per minute while you are at complete rest.
- Normal range for adults: 60-100 beats per minute.
- A lower resting heart rate often indicates better cardiovascular fitness.
- Can be influenced by stress, illness, and medication.
A low resting heart rate usually indicates good cardiovascular fitness.
The best time is upon waking, before any activity.
Resting Heart Rate is how many times your heart beats per minute when you’re calm—it's a good fitness indicator.
S
Stretching
Stretching helps muscles become longer and more flexible, reducing injury risk.
Definition: Stretching involves elongating muscles and tendons to increase flexibility, improve range of motion, and prepare the body for activity.
- Types: static (holding a stretch), dynamic (moving stretches).
- Benefits: reduces muscle tension, improves circulation, enhances performance.
- Should be done regularly for best results.
Regular stretching improves flexibility and reduces injury risk.
Stretching is best done before (dynamic) and after (static) exercise.
Stretching is lengthening your muscles to improve flexibility and prevent injuries.
V
Vitamins
Vitamins support processes like immunity, energy production, and cell repair.
Definition: Vitamins are essential organic molecules required in tiny amounts to regulate metabolism, support immunity, and maintain overall health.
- Two types: fat-soluble (A, D, E, K) and water-soluble (B-complex, C).
- Deficiencies can lead to specific health problems.
- Found in fruits, vegetables, dairy, meats, and fortified foods.
A, D, E, and K are fat-soluble vitamins.
Vitamins are crucial for chemical reactions and maintaining health.
Vitamins are tiny nutrients your body needs to work properly, stay strong, and fight illness.
W
Wellness
Wellness means thriving in all areas of life, not just avoiding sickness.
Definition: Wellness is an active process of becoming aware of and making choices toward a balanced state of physical, mental, and social well-being.
- Dimensions: physical, emotional, intellectual, social, spiritual, occupational.
- Focuses on prevention and healthy lifestyle choices.
- Subjective and can vary between individuals.
Wellness includes physical, mental, and social health, among others.
Wellness is a proactive, overall approach to well-being; health can mean just not being sick.
Wellness is about maintaining balance and feeling good in your body, mind, and relationships.
Wellness and fitness terms span a wide range of concepts, from the types of exercise that strengthen your body to the nutrients and practices that keep you healthy inside and out.
- Understanding these terms helps you make informed decisions about your health.
- Both physical and mental aspects are crucial for overall wellness.
- Small lifestyle changes in diet, activity, and mindfulness can lead to big benefits.
- Categorize the following as either aerobic or anaerobic exercise: swimming, sprinting, cycling, weightlifting.
- Name three macronutrients and explain their primary roles in the body.
- What is the difference between wellness and health? Why is the distinction important?