Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.It is performed for various reasons, including increasing growth and development, preventing ageing, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent certain "diseases of affluence" such as coronary heart disease, type 2 diabetes, and obesity. It may also help prevent stress and depression, increase quality of sleep and act as a non-pharmaceutical sleep aid to treat diseases such as insomnia, help promote or maintain positive self-esteem, improve mental health, maintain steady digestion and treat constipation and gas, regulate fertility health, and augment an individual's sex appeal or body image. Childhood obesity is a growing global concern, and physical exercise may help decrease some of the effects of childhood and adult obesity. call exercise the "miracle" or "wonder" drug—alluding to the wide variety of benefits that it can provide for many individuals. Aside from the health advantages, these benefits may include different social rewards for staying active while enjoying the environment of one's culture. Many[quantify] individuals choose to exercise publicly outdoors where they can congregate in groups, socialize, and appreciate life.

EFFECTS OF EXERCISES ON:

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 the immune system is not fully understood.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.

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 in 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.