The document discusses the five components of health-related fitness: cardiovascular, muscle strength, muscle endurance, flexibility, and body composition. It recommends that children and young adults aim for 60 minutes of aerobic activity per day along with 3 days per week of anaerobic, muscle-building activities. The best way to lose weight is to burn more calories than consumed through a combination of diet and exercise. Not staying fit can increase the risk of type two diabetes and heart disease.