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.[40] 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.[41]
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It's crucial to stretch and work on range of motion before and after each workout as part of your warmup and cool down. Before your workout, warm up for five to 10 minutes with light cardio; then do some dynamic stretches and mobility exercises. If you're going to be doing a leg heavy workout, for example, pay special attention to the joints and muscles in your lower body.
Weight-Bearing Exercise. You don't necessarily need to lift weights to build muscle and strength. Any weight-bearing activity that forces your body to work against gravity can make you stronger. This is especially true if you aren't used to exercising, because your muscles will be more challenged by activities than someone who is stronger and more experienced. Examples of weight-bearing exercises include:
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 raises blood pressure. Once the subject stops the activity, the blood pressure returns to normal. The more physical activity that one engages in, the easier this process becomes, resulting in a more ‘fit’ individual.[30] 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 overall blood pressure.[31]
Many of the activities you do to build strength will also help your balance. Balance is partly a matter of developing your small stabilizer muscles that provide support and keep you steady. Free weight exercises, such as lunges and deadlifts, will help strengthen the stabilizer muscles. Even better, include some single-leg exercises, such as single-leg deadlifts and pistol squats, in your strength-training routine. 
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