Most physical activity guidelines recommend at least 150–300 minutes of moderate-intensity aerobic activity per week—or 75–150 minutes of vigorous-intensity activity—to support health and longevity. For many, walking or jogging is the go-to option to fulfill these minutes. But here's a deeper question to consider: What kind of movement are you putting in? Is it the minimum required or the most beneficial?

The core message is simple: “Move more, sit less.” But there’s more to the story—especially when we think about fitness beyond just ticking off minutes. The guidelines also recommend strengthening exercises for all major muscle groups at least twice a week. And that’s where most people tend to stop short.

As an almost 50-year-old medical doctor, I spent the better part of my adult life believing that clean eating, regular walking/jogging, and maintaining a healthy BMI (<25, <23 for Asians) was enough. It wasn’t—at least not for me.

At 40, despite following what I considered a healthy lifestyle, my annual labs revealed early signs of metabolic syndrome. That diagnosis was a wake-up call. It reminded me that “healthy” is often an imprecise, generalized term—and not enough unless we understand it in a more holistic and functional way.

While your doctor is the best guide for managing specific health concerns, this article focuses on physical activity as a tool to build fitness—which encompasses far more than just weight control.

There are five foundational components of physical fitness:

1. Cardiovascular endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition
   
   

These are just the basics. Athletes—and increasingly, informed non-athletes—also train for physical skills like power, speed, coordination, agility, balance, and accuracy. These attributes are as much about brain function as they are about physical conditioning. That’s the beauty of it: Every workout is a training session for both your body and your brain.

Physical fitness doesn’t come from a single source. It’s the outcome of:

• Balanced nutrition
• Varied, intentional movement
• Adequate rest and recovery
  

This isn’t a quick-fix approach. Stress management, sleep quality, meditation, supportive relationships, and the intelligent spacing of workouts are all part of a truly restorative cycle.

When it comes to food, despite all the noise, the fundamentals remain the same: Eat whole, minimally processed foods, in the right quantities and nutrient proportions. Simplicity, consistency, and mindfulness in eating go a long way.

A well-rounded workout plan pays attention to all five fitness components while working on your strengths and addressing your weaknesses.

There is no one-size-fits-all approach. What works for one person may not work for another. The key is to:

• Start where you are
• Honor your body’s limits
• Progress gradually
• Stay consistent
  

Pushing too hard, too fast invites injury—and ironically, slows down your progress. Consider seeking professional guidance to design a safe and effective plan tailored to your needs.

• Cardiovascular fitness: Walking, jogging, cycling, swimming, dancing, HIIT.
• Strength training: Bodyweight exercises, resistance bands, gravity-based moves, or weights (light or heavy depending on your level).
• Endurance: Increase the duration of both cardio and strength sessions progressively.
• Flexibility: Combine dynamic or static stretching with Yoga and foam rolling techniques.
  
  

Make sure you're regularly progressing in all these domains. Track your journey. Measure and log improvements to stay on a positive trajectory.

Choose movements that:

• Use full joint range of motion
• Are enjoyable and sustainable
• Fit your current lifestyle and preferences
  
  

The more diverse your movements, the more comprehensive the benefits—and the better your body composition outcomes. More lean muscle mass supporting your frame means better energy levels and functional strength in daily life.

While the end goal is not appearance-based, motivation comes in many forms. Aesthetic goals are valid if they nudge someone toward healthier habits. That said, body acceptance is crucial. Accept where you are today so you can build wisely and effectively toward a better version of yourself.

Burning calories and changing body shape may happen as a by-product. The real goal is to build a resilient, capable, and healthy body—one that supports you in all that you want to do, regardless of age.

• Boost energy
• Elevate mood
• Enhance brain function
• Strengthen social and family engagement
• And improve your day-to-day life
  

Your body—and your brain—will thank you.