I was riding the subway not too long ago.
A man stood in the back corner of the car, quietly listening to music. His arms were crossed, eyes forward. The train shifted and rolled under our feet. After a few stops, I realized he hasn’t grasped the nearby handle, not even once. He kept his balance the entire time, paying no mind to the ongoing lurches of the train.
I immediately chalked him up as a fit person, someone who sees the value in maintaining a strong, healthy body.
Fitness is more than how much you weigh or how you look in a bathing suit.
Here are 8 ways to demonstrate your fitness without having to say a thing.
1. Your posture
How you carry yourself can make or break others’ perceptions of you.
Do you stand up straight with your shoulders back? Do you sit up in your chair? Do you walk upright and with purpose? People notice these subtle physical cues almost instantly.
Most people have poor posture due to an overwhelmingly sedentary lifestyle. Good posture stands out. Take the time to develop proper posture and you’ll immediately become more endearing while also saving yourself a myriad of health issues down the line.
Fitness tip: Focus on exercises that work the posterior chain (back) of your body. Think pulls, rows, and squats.
2. Your energy level
Fit people are energetic. It’s been demonstrated time and again.
Don’t just rely on caffeine to artificially inflate energy levels. Engaging in heart-pumping activity activates the muscles as well as the mind, priming you for productivity.
Good energy begets a good attitude. And a good attitude can take you far.
Fitness tip: Train in the morning, preferably before work. The resulting increase in energy will carry you throughout the day.
3. Your watch
Fitness and technology are becoming more intertwined by the minute.
With the ubiquity of smartwatches and fitness trackers, simply wearing one demonstrates a baseline commitment to fitness — these are not inexpensive pieces. People use them for more than just show.
Tracking your fitness is one of the best ways to make progress while remaining injury free. From monitoring heart rate to evaluating your central nervous system (CNS), it’s never been easier to chart recovery and strategically plan rest periods and cross-training sessions.
Fitness tip: Do your research. There are a million and one brands, models and price points. Read reviews. Watch videos. Ask questions.
4. How you dress
What you choose to wear says a lot about you.
I’m not talking about price, I’m talking about fit. Are your clothes too big or too small? Are they comfortable? Do they showcase your best features? Wearing clothes that flatter your specific form is one of the easiest ways to demonstrate your fitness and boost your confidence.
This applies both in and out of the gym.
Fitness tip: During training, wear clothes that breathe. Avoid 100% cotton. Get rid of anything anything ripped or frayed. Wear what makes you look and feel good.
5. Your shoes
“The shoes make the man,” so they say.
The shoes you wear speaks volumes. You can walk around in a t-shirt and old jeans but if you wear quality shoes, you’re immediately seen as deliberate.
Fitness fanatics, especially runners, understand the importance of quality shoes. Weightlifters, rock climbers, dancers, even golfers know performance starts from the ground up.
Always consider your footwear when looking to make an impression.
Fitness tip: Make sure you purchase sport-specific shoes based on your activity of choice. Most running shoes make for terrible soccer shoes, for example.
6. Your activities
Obviously your fitness activities showcase your fitness. It’s in the name.
Give these activities your all. Do more than just show up. This is a prime opportunity to display your positivity and energy, that you’re not there just to create fodder for an Instagram post.
People respect effort and determination. Show them what you’ve got.
Fitness tip: Choose activities you enjoy. You’ll be much more likely to stick with them in the long haul.
7. The foods you eat
Fitness is 80% diet, 20% training. A real bummer coming from someone with an affinity for chocolate ice cream…
Good eating habits might be the most obvious sign you take health and fitness seriously. It’s easy to go for a run if you’re a runner, or hit up a hot yoga class if you’re a yogi. What’s less easy is opting for the vegetable and protein smoothie afterwards versus your third Chipotle burrito of the week.
It’s been proven upside-down and sideways how a diet complete with natural, wholesome foods is paramount to achieving your health and fitness goals.
Diet demonstrates discipline, consistency or a lack thereof. It tells others about the relationship you have with yourself.
Fitness tip: Eat seasonally. Some fruits taste better in summer, others in winter. And always eat enough to sustain your training.
8. Your circle of friends
“You are the reflection of the five people you spend the most time with.”
I’ve experienced this time and again, for better and for worse. Who we associate with helps determine our values, mold our beliefs and shape our goals. It demonstrates what we find important in life.
Fit people go to bed on time Friday night so they don’t sacrifice their Saturday morning workout. Fit people lift each other up, in good times and bad. Fit people aren’t satisfied with mediocrity, they’re constantly pushing the boundaries of what’s possible.
Establish your crew. Choose wisely.
Fitness tip: If you want to improve yourself, spend time with people who value self-improvement.
Be strong, be safe, be well.
Scott Mayer is a runner, thinker, curious observer and certified personal trainer.
Photograph by Tim Bogdanov/Unsplash