The Importance of Physical Health and Fitness: Positive and Negative Influences

The Importance of Physical Health and Fitness: Positive and Negative Influences (12/29/24)

By Rob Davidson Ph.D., DHA, MPH, MSt.

Physical health and fitness are integral to overall well-being, affecting everything from bodily functions to mental health and longevity. Maintaining good physical health requires a balance of regular physical activity, proper nutrition, sufficient rest, and a supportive environment. While the benefits of fitness are manifold, neglecting physical health can lead to significant consequences.

Positive Influences on Physical health:

Regular physical activity strengthens the heart muscle, improves circulation, and reduces the risk of cardiovascular diseases such as hypertension, heart attacks, and strokes. Aerobic exercises like running, cycling, and swimming play a significant role (World Health Organization, WHO, 2021).  Exercise boosts the production of endorphins, often referred to as "feel-good" hormones. These reduce stress, anxiety, and symptoms of depression while enhancing cognitive functions and memory (Harvard Health Publishing, 2018).  Physical activity helps maintain a healthy weight by burning calories and boosting metabolism. Combining exercise with a balanced diet is essential for effective weight control (Mayo Clinic 2023). Resistance training and weight-bearing exercises improve muscle mass, strength, and bone density, which are critical for preventing conditions like sarcopenia and osteoporosis as we age (National Institutes of Health, NIH, 2022). Regular moderate exercise can strengthen the immune system, helping the body combat illnesses more effectively (Nieman & Wentz, 2019, Journal of Sport and Health Science). When your body is well tuned and in optimal working condition there is a holistic cascade effect that happens.  Keep in mind that each system in the body effects the other in both positive and negative ways.

Negative Influences on Physical Health:

Probably the biggest negative influence in physical and perhaps mental health is a sedentary lifestyle. This lifestyle is linked to an increased risk of chronic diseases, including obesity, diabetes, and cardiovascular conditions. Prolonged sitting or inactivity weakens muscles and promotes fat accumulation (Physical Activity Guidelines for Americans, 2018). We need to keep moving or we will not run at optimal levels. Think about that car that is a bit aged and sits in the garage without being utilized, the battery goes bad the wires decay and the hoses rot, this is not unlike our body if we don’t use it and move it. Excessive exercise without adequate rest can lead to overtraining syndrome, characterized by fatigue, decreased performance, and a weakened immune system. I cannot state this enough, overtraining also increases the risk of injuries such as fractures and muscle tears (American College of Sports Medicine, 2021).  Poor nutrition can negate the benefits of exercise. Diets high in processed foods, sugars, and unhealthy fats contribute to weight gain, nutrient deficiencies, and chronic diseases (Centers for Disease Control and Prevention, CDC, 2022).  Insufficient sleep hinders recovery, impairs cognitive function, and affects physical performance. Sleep is crucial for muscle repair and overall health (National Sleep Foundation, 2022). Limited access to safe spaces for exercise, high levels of pollution, or socio-economic barriers can negatively impact physical health. Stress, whether from personal or environmental factors, can further compound these issues, (WHO 2021)

Key Factors Supporting Physical Health

• Balanced Diet: Nutritional intake should include whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables to fuel the body for physical activity and recovery, (USDA Dietary Guidelines, 2020-2025). I do believe a higher protein diet for building muscle is needed.  The USDA guidelines are not exact. 
• Adequate Rest: Sleep supports muscle repair, hormonal balance, and mental well-being. Adults should aim for 7–9 hours of quality sleep per night (National Sleep Foundation).
• Consistency: Regularity in exercise, rather than intensity alone, is crucial for sustained benefits. Combining aerobic, strength, and flexibility exercises provides a holistic approach to fitness (Physical Activity Guidelines for Americans, 2018)

Physical health and fitness are the cornerstones of a healthy life. Regular exercise, combined with proper nutrition, adequate sleep, and a supportive environment, enhances physical, mental, and emotional well-being. However, neglecting these aspects or adopting extreme behaviors can lead to adverse outcomes. By understanding and addressing the factors influencing physical health, individuals can lead longer, healthier, and more fulfilling lives.

References:

World Health Organization. (2021). Physical Activity. Retrieved from who.int.

Harvard Health Publishing. (2018). The Exercise Effect. Retrieved from harvard.edu.

Mayo Clinic. (2023). Exercise for Weight Management. Retrieved from mayoclinic.org.

National Institutes of Health. (2022). Exercise and Bone Health. Retrieved from nih.gov.

Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201-217.

Physical Activity Guidelines for Americans. (2018). Retrieved from health.gov.