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.[37] 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.[38][39] However, the mechanism linking physical activity to immune system is not fully understood.

Weightlifting. Lifting weights is the classic strength-building exercise. From triceps kickbacks with 5-pound dumbbells to Olympic lifts with 500 pounds on a barbell, anyone can do weight training. And it's not just dumbbells and barbells; you can use machines, resistance bands, kettlebells, medicine balls and many other pieces of equipment. Weightlifting also often includes accessory exercises using body weight only.
Becoming physically fit requires a change in life style as well. You will have to incorporate a regular exercise routine in your life and also eat healthier. By avoiding junk foods, fizzy drinks, bad habits like smoking and alcohol and by getting adequate amount of rest, you will be able to become physically and mentally fit. Just by eliminating all these food substances from your life, no matter how temporarily, you will allow your body to detox and become stronger. Make sure that you spend more time outdoors in the sun, and fresh air and take part in more healthy activities. Fishing, bicycling, swimming, hiking, and even playing foot ball with your kids should be a part of your physically fit lifestyle.
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The US guidelines continue: For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.[14] 

Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.[4] 

An example of a test with average results would be a woman doing between 20-25 push-ups during a muscular endurance test. In all cases of activity, proper precautions should be taken to avoid injuries or other health complications. Consulting with a physician prior to starting an exercise program is recommended. Other professionals, such as personal trainers or exercise physiologists, should also be considered as resources to help create a program that is the best fit based on personal needs.

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.
To get in top physical shape, you’ll need to work on three different areas of cardiorespiratory fitness. Capacity is the amount of work you can do, such as how fast you can perform a sprint or dash. Stamina refers to how long you can exercise. For example, a sprinter is faster than a marathon runner, but probably can’t run as long or as far as the marathoner. Anaerobic conditioning helps you work at very high intensities and helps you recover more quickly afterward. For example, many basketball players have no problem making fast breaks down the court, but afterward, you see them grabbing their knees, gasping for breath as they try to recover. Interval training consists of many high-intensity bursts of activity, each followed by a recovery period. These recovery periods, which occur many times during an interval workout, help you improve your ability to catch your breath after a point or play and recover for the start of the next one.
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