Physical fitness is the ability of an individual to perform daily tasks or physical activities efficiently without undue fatigue, with enough energy left to enjoy leisure time and respond to emergencies.

Physical fitness is made up of different parts (called components), which help your body work well.

These keep you healthy and strong.

1. Muscular Strength – ability of muscles to lift or push things. E.g., lifting a bucket of water or carrying a bag of rice.


2. Muscular Endurance – how long your muscles can keep working without getting tired. E.g., scrubbing the floor for 10 minutes without stopping.


3. Cardiovascular Endurance – how well your heart and lungs work during activity.E.g., running around a field without feeling weak.


4. Flexibility – ability to bend and stretch your body easily. E.g., touching your toes or twisting your waist.


5. Body Composition – how much fat vs muscle is in your body.Healthy people have more muscle and less fat.

1. Speed – how fast you can move. E.g., sprinting in 100 meters.


2. Agility – ability to move quickly and change direction. E.g., dodging in football.


3. Power – strength + speed together. E.g., jumping high or hitting a ball hard.


4. Balance – ability to stay stable while standing or moving. E.g., riding a bicycle.


5. Coordination – how well your brain and muscles work together. E.g., hitting a tennis ball correctly.


6. Reaction Time – how fast you respond to something.E.g., jumping when you hear a loud sound.

1. Your heart and lungs work better, so you don’t get tired quickly.


2. Your muscles get stronger and can work longer without getting tired.


3. You keep a healthy body weight and look fit.


4. You can bend and move your body easily without pain.


5. Your body fights off sickness better, so you stay healthier.


6. Your bones and joints become stronger and less likely to get hurt.


7. You feel happier and less stressed.


8. You have more energy during the day and sleep better at night.

1. Your age — younger people usually find it easier to be fit.


2. Your gender — men and women have different strengths and endurance.


3. What you eat — healthy food helps your body stay strong.


4. How much you rest and sleep — without enough rest, you get tired easily.


5. How often you exercise — regular exercise makes your fitness better.


6. Your health — if you’re sick or injured, it’s harder to stay fit.


7. Your surroundings — safe and clean places help you stay active.


8. Your habits — sitting too much or being lazy can lower your fitness.

1. Exercise for 30 minutes daily


2. Eat balanced meals (proteins, fruits, vegetables)


3. Drink clean water


4. Avoid sitting too long (especially with phones or games)


5. Sleep at least 8 hours every night