Effects[edit]

Controlling blood pressure[edit]

Physical fitness has proven to result in positive effects on the body's blood pressure because staying
active and exercising regularly builds up a stronger heart. The heart is the main organ in charge
of systolic blood pressure and diastolic blood pressure. Engaging in a physical activity will create a
rise in blood pressure, once the activity is stopped, however, the individual’s blood pressure will
return to normal. The more physical activity that one engages in, the easier this process becomes,
resulting in a more ‘fit’ individual.[29] Through regular physical fitness, the heart does not have to work
as hard to create a rise in blood pressure, which lowers the force on the arteries, and lowers the
over all blood pressure.[30]

Cancer prevention[edit]
Centers for disease control and prevention provide lifestyle guidelines of maintaining a balanced diet
and engaging in physical activity to reduce the risk of disease. The WCRF/ American Institute for
Cancer Research (AICR) published a list of recommendations that reflect the evidence they have
found through consistency in fitness and dietary factors that directly relate to Cancer prevention.
The WCRF/AICR recommendations include the following:

 Be as lean as possible without becoming underweight

 Each week, adults should engage in at least 150 minutes of moderate intensity physical activity
or 75 minutes of vigorous intensity physical activity
 Children should engage in at least one hour of moderate or vigorous physical activity each week
 Be physically active for at least thirty minutes every day
 Avoid sugar, limit the consumption of energy packed foods
 Balance your diet with a variety of vegetables, grains, fruits, legumes, etc.
 Limit sodium intake, the consumption of red meats and the consumption of processed meats
 Limit alcoholic drinks to two for men and one for women a day"[31]
These recommendations are also widely supported by the American Cancer Society. The guidelines
have been evaluated and individuals that have higher guideline adherence scores substantially
reduce cancer risk as well as help towards control with a multitude of chronic health problems.
Regular physical activity is a factor that helps reduce an individual’s blood pressure and improves
cholesterol levels, two key components that correlate with heart disease and Type 2 Diabetes.[32] The
American Cancer Society encourages the public to "adopt a physically active lifestyle" by meeting
the criteria in a variety of physical activities such as hiking, swimming, circuit training, resistance
raining, lifting, etc. It is understood that cancer is not a disease that can be cured by physical fitness
alone, however because it is a multifactorial disease, physical fitness is a controllable prevention.
The large associations tied with being physically fit and reduced cancer risk are enough to provide a
strategy to reduce cancer risk.[31] The American Cancer Society assorts different levels of activity
ranging from moderate to vigorous to clarify the recommended time spent on a physical activity.
These classifications of physical activity consider the intentional exercise and basic activities done
on a daily basis and give the public a greater understanding by what fitness levels suffice as future
disease prevention.

Inflammation[edit]
Studies have shown an association between increased physical activity and reduced
inflammation.[33] It produces both a short-term inflammatory response and a long-term anti-
inflammatory effect.[34] Physical activity reduces inflammation in conjunction with or independent of
changes in body weight.[35] However, the mechanisms linking physical activity to inflammation are
unknown.

Immune system[edit]
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.[36]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.[37][38] However, the mechanism linking physical activity to
immune system is not fully understood.

Weight control[edit]
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.[39] 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.[40]

 Mental Health[edit]
Studies have shown that physical activity can improve people's mental health and well-being.[44]This
improvement is due to an increase in blood flow to the brain and the release of hormones. Being
physically fit and working out on a consistent and constant basis can positively impact one's mental
health and bring about several other benefits, such as:[45]

 Physical activity has been linked to the alleviation of depression and anxiety symptoms.[44]
 In patients suffering from schizophrenia, physical fitness has been shown to improve their quality
of life and decrease the effects of schizophrenia.[46]
 Being fit can improve one's self esteem.
 Working out can improve one's mental alertness and it can reduce fatigue.
 Studies have shown a reduction in stress levels.
 Increased opportunity for social interaction allowing for improved social skills.[45]
In order to achieve some of these benefits, the Centers for Disease Control and Prevention suggests
at least 30-60 minutes of exercise 3-5 times a week.[47]

Low Anxiety
Elite athletes tend to have lower scores on anxiety scales than average performers,
making them more resilient, emotionally stable, and better at remaining calm in
stressful situations. Where amateur sportsmen and women may buckle under the
pressure of competition, those at the top of their game are able to use their emotional
stability to their advantage to stay cool, calm and collected in those crucial moments. In
the first test of this Ashes series, James Anderson held his nerve when Australia were
only 15 runs away from stealing victory from England to take that all important tenth
wicket, sealing their win.

Mental Toughness
Despite losing three championship points in the third set, Andy Murray went on to win
the men’s Wimbledon final in an emphatic straight set victory. This kind of “mental
toughness” is distinctive amongst elite performers, who are able to maintain
unemotional, single-minded focus in the face of adversity, and is considered by experts
to be a key attribute in sporting success. Indeed, Murray himself described the last
game as, mentally, the toughest game he had ever faced. The psychological edge that
mentally tough performers have over their opponents could be a key ingredient in
defining those who attain the highest levels of sporting achievement.

Perfectionism
To be the best you have to strive for the best, and perfectionism is all about setting
personally demanding standards. When the smallest of margins can make the
difference between success and failure, discipline and a strong drive to succeed are
crucial. Dave Brailsford, head of Team Sky and performance director of British Cycling,
talks about the “aggregation of marginal gains” and the large impact that small
improvements have on performance. This meticulous approach helped Chris Froome
triumph in the Tour de France and ensured Olympic success for the Team GB cyclists at
London 2012.

Self-belief
Losing is an inevitable part of any sporting career. However, elite sports performers
view defeat as merely a small delay on the road to success. Their self-belief in their
ability to succeed is undiminished by set-backs. An unshakeable belief in the ability to
achieve competition goals is perhaps the most important attribute of any sports
performer. The ability to perform is not enough; it’s the self-belief in your ability to
perform and succeed that is critical. Amateur performers may suffer self-doubt after
losing; but elite performers use these losses as motivation, their belief in their abilities
unbroken.