When someone tells me they’re fit, I’m always interested in what they mean.

Can they run 5km? Ride a bike for a couple of hours? Get through a tough I.C.E. session? Walk all day without getting tired?

All of those are great achievements.

But here’s something worth considering.

Being good at one type of exercise doesn’t necessarily mean we’re physically prepared for everything life throws at us.

And as we get older, I think that becomes increasingly important.

Fitness has more than one ingredient

Let’s say you’re a really good runner. You’ve got excellent cardiovascular fitness. You can run for an hour without too much trouble.

Fantastic.

But what happens if I ask you to lift something heavy?

Or get down on the floor and back up again?

Or stand on one leg while putting your shoes on?

Those activities require different physical abilities.

And that’s why I like to think about fitness as having several important components.

1. Cardiovascular fitness

This is your ability to sustain physical activity.

It’s what helps you walk up hills, climb stairs, go cycling, play sport or get through an I.C.E. session.

A strong cardiovascular system is enormously important for our long-term health.

And it’s something we should continue working on throughout our lives.

2. Strength

This is where resistance training comes in.

We need strength to lift, carry, push, pull and support our bodies.

And maintaining muscle and strength becomes particularly important as we age.

It’s not just about lifting heavier weights.

It’s about maintaining our ability to do everyday things.

Shopping.

Gardening.

Travelling.

Getting up off the ground.

Strength gives us options.

3. Mobility

Can you move comfortably through the ranges of motion you need?

Can you reach overhead?

Bend down?

Turn around?

Get in and out of the car without feeling like everything has seized up?

Mobility is about being able to move our joints with adequate control through useful ranges of motion.

And while we don’t all need to be able to do the splits, we do want to maintain the movement we need for everyday life.

4. Balance and coordination

Here’s one that probably doesn’t get enough attention.

As we get older, maintaining our balance becomes increasingly important.

Think about walking on uneven ground.

Stepping off a kerb.

Climbing stairs.

Or simply recovering when you trip over something.

Balance and coordination help us respond to those situations.

And the good news is that these are abilities we can continue to practise and improve.

5. Recovery

We’ve talked about this recently.

Our bodies need opportunities to recover from the demands we place on them.

Sleep, nutrition and appropriate rest all contribute to our ability to train consistently and function well.

There’s not much benefit in constantly pushing ourselves if we’re always exhausted.

So, what does being fit actually mean?

For me, it’s not about being the fastest runner.

Or the strongest person in the gym.

Or being able to touch your toes.

It’s about having a combination of physical abilities that allows you to live the life you want.

And importantly, continue living that life as you get older.

That’s why at Excite, we encourage a combination of cardiovascular training, structured strength training and regular everyday movement.

We want people to be fit.

We want them to be strong.

And we want them to remain capable.

Here’s something to think about this weekend

Take a moment to consider those five areas.

Which one are you doing really well with?

And which one might need a little more attention?

You don’t need to be perfect at everything.

But identifying a gap is often the first step towards improving it.

Because ultimately, the goal isn’t just to be fit enough for your next workout.

It’s to be fit enough for the life you want to live.

Yours in health and fitness,

Chris

P.S. At Excite, our I.C.E. and F.I.R.E. programs are designed to complement each other, helping develop cardiovascular fitness and strength.

And whether you’re training with us or doing your own thing, I’d encourage you to think about the bigger picture.

Are you training for your next workout—or for the years ahead?