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EXAMPLE:
Fitness can lower your blood pressure, strengthen your heart muscles, and it improves blood flow.

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CITATION:
This is good because the article Physical Activity Fundamental to Preventing Disease says," physical activity has been shown to reduce the risk of  dying from heart disease, diabetes, colon cancer, and high blood pressure."
https://aspe.hhs.gov/basic-report/physical-activity-fundamental-preventing-disease

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EXAMPLE:
A social benefit is that you can make new friends in a sport you do.

CITATION:
"For example, when kids feel accepted by their peers, they report higher levels of self- esteem, more enjoyment of activities and are less likely to want to avoid participating."
https://www.nays.org/blog/the-role-of-friendships-in-youth-sports/

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EXAMPLE:
One mental benefit is  that it prevents people from getting diseases.

CITATION:
"You almost certainly already know that an inactive lifestyle contributes to chronic miseries such as obesity, diabetes, heart disease, cancer, osteoporosis, and an earlier death."
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

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EXAMPLE:
One physical benefit is you will be stronger and it will be easier to do things.

CITATION:
"For example, you can put yourself at risk if you don’t usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity, like shoveling snow."
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm