Weight control 

Achieving resilience through physical fitness promotes a vast and complex range of health related benefits. Individuals who keep up physical fitness levels generally regulate their distribution of body fat and stay away from obesity. Abdominal fat, specifically visceral fat, is most directly affected by engaging in aerobic exercise. Strength training has been known to increase the amount of muscle in the body, however it can also reduce body fat.  Sex steroid hormones, insulin, and an appropriate immune response are factors that mediate metabolism in relation to the abdominal fat. Therefore, physical fitness provides weight control through regulation of these bodily functions. 

  1. Stress, happiness, depression & more. A health & wellness reason to exercise.
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But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.
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13 Mental Health Benefits Of Exercise | HuffPost
Mar 27, 2013 - Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat ...
The Mental Health Benefits of Exercise: The Exercise Prescription for ...
But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood.
The exercise effect - American Psychological Association › Monitor on Psychology › December 2011 Monitor on PsychologyBut that's not the only benefit. As immediate past president of APA's Div. 47 (Exercise and Sport Psychology), she's well aware of the mental health benefits of ...
5 Mental Benefits of Exercise | Walden University
Most of us know the many physical benefits of exercise: weight control, lower blood pressure, reduced risk of diabetes, and increased energy, just to name a few. ... From easing symptoms of depression and anxiety to keeping your memory sharp, there's no shortage of mental benefits of exercise.
Exercise for Mental Health - NCBI - NIH › NCBI › Literature › PubMed Central (PMC)
by A Sharma - ‎2006 - ‎Cited by 46 - ‎Related articles
An essential component of lifestyle modification is exercise. The importance of exercise is not adequately understood or appreciated by patients and mental ...
7 Unexpected Mental Health Benefits of Exercising | World of ...
Feb 14, 2017 - 7 Unexpected Mental Health Benefits of Exercising. By Ilene Strauss Cohen, Ph.D. ~ 2 min read. Fit fitness man exercising arms muscles doing ...
Exercise and mental health | mindhealthconnect
Exercise has many benefits, not only for your physical health but also your mental health. In your brain,exercise stimulates chemicals that improve your mood ...
The Top Mental Benefits of Sports - Healthline
Nov 28, 2016 - Research shows that participating in sports and exercise helps your mind as well as your body. Here are some of the key mental benefits of ...
Benefits of Exercise: 13 Unexpected Ways Exercise Improves Your ...
Oct 7, 2013 - Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat ...
Depression and anxiety: Exercise eases symptoms - Mayo Clinic
Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.
Depression and Anxiety 

Physical fitness can enhance your mood through the release of dopamineneurotransmittersendorphins and endocannabinoids. A short workout session or walk can cause your body to release this chemical which causes individuals to feel better. Physical fitness increases your bodies temperature which results in a calming effect toward the individual.

Menopause and physical fitness 

Menopause is the term that is used to refer to the stretch of both before and after a woman's last menstrual cycle. There are an instrumental amount of symptoms connected to menopause, most of which can affect the quality of life of the women involved in this stage of her life. One way to reduce the severity of the symptoms is exercise and keeping a healthy level of fitness. Prior to and during menopause as the female body changes there can be physical, physiological or internal changes to the body. These changes can be prevented or even reduced with the use of regular exercise. These changes include; 

  • Prevention of weight gain: around menopause women tend to experience a reduction in muscle mass and an increase in fat levels. Slight increases in physical exercise can help to prevent these changes.
  • Reduce the risk of breast cancer: due to the weight loss from regular exercise may offer protection from breast cancer.
  • Strengthen the bones: Physical activity can slow the bone loss associated with menopause, reducing the chance of bone fractures and osteoporosis.
  • Reduce the risk of disease: Excess weight can increase the risk of heart disease and type 2 diabetes, and the regular physical activity can counter these effects.
  • Boost the mood: By being involved in regular activities it can improve the psychological health, this can be the case at any age and not only for times during or after menopause

The Melbourne Women's Midlife Health Project provided evidence that showed over an eight-year time period 438 were followed. Even though the physical activity was not associated with VMS in this cohort at the beginning. Women who reported they were physically active everyday at the beginning were 49% less likely to have reported bothersome hot flushes. This is in contrast to women whose level of activity decreased and were more likely to experience bothersome hot flushes.

 Physical activity reduces inflammation in conjunction with or independent of changes in body weight.

 However, the mechanisms linking physical activity to inflammation are unknown.

Immune system 

Physical activity boosts the immune system. This is dependent on the concentration of endogenous factors (such as sex hormones, metabolic hormones and growth hormones), body temperature, blood flow, hydration status and body position.

 Physical activity has shown to increase the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and eosinophils, complements, cytokines, antibodies 

and T cytotoxic cells.

 However, the mechanism linking physical activity to immune system is not fully understood.

Cardiovascular disease prevention  

Physical activity affects one’s blood pressure, cholesterol levels, blood lipid levels, blood clotting factors and the strength of blood vessels. 

All factors that directly correlate to cardiovascular disease. It also improves the body’s use of insulin. 

People who are at risk for diabetes, Type 2 (insulin resistant) especially, benefit greatly from physical activity because it activates a better usage of insulin and protects the heart

Those who develop diabetes have an increased risk of developing cardiovascular disease. In a study where a sample of around ten thousand adults from the Third National Health and Nutrition Examination Survey, physical activity and metabolic risk factors such as insulin resistance, inflammation, dyslipidemia were assessed. 

The study adjusted basic confounders with moderate/vigorous physical activity and the relation with CVD mortality. 

The results displayed physical activity being associated with a lower risk of CVD mortality that was independent of traditional metabolic risk factors.

The American Heart Association recommendations include the same findings as provided in the WCRF/ AICR recommendations list for people who are healthy. In regards to people with lower blood pressure or cholesterol, the association recommends that these individuals aim for around 

forty minutes of moderate to vigorous 

physical activity around three or four 

times a week..

 Rest Techniques — Very few know that there are:

"four different kinds of  — 

active rest" 

— physical, 

— mental,

— social, 

— spiritual — 

and that they can be played together through the day like music, really cutting back on stress...