Exercise: definition and types (with health benefits and example)

What is exercise?

Exercise means any type of physical activity that you do to keep your body fit and to maintain or improve overall health and wellness.

Physical activity include:- running, cycling, weight training, and many others.

While doing it, your heart rate goes up, breath more and you sweat a lot.

And, they are depending on what level you are doing physical activity In simple, how much power you spend during activity . It would be:-

Low,

Moderate, and

High (Vigorous).

Basically, this is the intensity level.

And, There are many reasons to perform physical activity like:-

• for Improving strength,

• For weight loss, 

• Improving health, 

• Improve mood, 

• To keep body fit and,

• of course for enjoyment too.

According to your body goals, there are distinct types of exercise to perform, including- aerobic, strength, flexibility and balance.

And, they all focus on different areas of your body. 

Like aerobic work on your cardiovascular system, Strength helps in to build mass, flexibility helps in to make your body flexible and balance helps in to keep your body control and stable.

And, one exercise may lie in one or more categories.

For details, Read out this full blog.

Types of exercises and their benefits

As i say above, Their are basically four different types :-

1. Aerobic,

2. Strength,

3. Balance, and

4. Flexibility

And they all focus on different areas of your body.

Let’s know in details below:-

1. Aerobic exercise

It is also known as cardio or endurance training.

Aerobic exercise means 'with oxygen', it uses the oxygen to fuel the body.

It increases the heart rate and breathing rate up which is important for main body function.

This exercise works on your cardiovascular (lungs, blood vessels, heart) system, making it strong and more efficient.

Some Example of aerobic training :-

• Jogging

• Dancing

• Cycling

• Hiking

• Circuit training

• Brisk walk

Benefits of doing cardio training

Regular doing of cardio provide the following health benefit:-

• Reduce the risk of stroke and eventual heart attack

• Keep the circulatory system and lungs healthy

• Burn body fat

• Lower blood sugar level

• Lower blood pressure

• Build up endurance

• Boost mood

• Help to relax blood vessels wall

Bottom line:-

Aerobic exercise is good for your heart and lungs. In this, your heart rate and breathing rate up and you sweat more.

2. Anaerobic exercise

It is also known as strength or resistance training.

Anaerobic exercise means 'without oxygen'. Unlike aerobic exercise, it uses the glucose to fuel the body.

It is High intensity workout as compared to endurance training.

It uses the resistance to strengthen the muscles. This training helps in building body mass, strength and makes it tone. 

And it is also helpful for old age people because as you become older your muscles mass starts decreasing, so this training helps to restore it back.

Some example of resistance training 

• Weight lifting (eg. bicep curls)

• Resistance band

• Body weight (eg. Push up)

• High intensity interval training (HIIT)

• Jumping or jumping rope

Benefits of doing resistance training

It provide the following benefits:-

• Burn fat

• Increase muscles mass, strength and endurance

• Increase bone density

• Improve posture

• Help in Reducing muscles imbalance issue

• Protect against osteoporosis

• Increase metabolism

• Improve self-esteem

Bottom line:-

Anaerobic exercise is good for building muscles and strength on your body. And it also help in restore the mass as you older.

3. Balance exercise

It help in you to maintain your body balance. Either you walk or get up from your chair, you need to have some basic balancing abilities.

This exercise is important for any age group especially for an older adult, because it helps in preventing fall and becoming independent.

  

It helps to keep your body control and stable. 

A better balance can also Improve performance in your athletic activity.

 

Overall, it is important for fitness and every day activities.

Example of some balance training:-

• Standing on one foot

• Sitting or getting up from chair without using hand

• Yoga 

• Pilates

• Tai chi

And there are many Strength exercises that you perform will help to improve your balance. 

Like:- single leg deadlift, pistol squat, lunges, and many more.

Benefits of doing balance training:-

• Preventing fall

• Reduce the risk of knee and ankle injuries

• Faster recovery from injury.

Bottom line:-

Balance exercise helps to keep your body control and stable and helps you to prevent fall.

4. Stretching exercise

Stretching exercises give flexibility to your body that will give you more muscular mobility.

It may not improve endurance, strength and build muscle mass in your body but it helps to keep your body flexible, which improves the range of motion and reduces pain and the risk of injury.

A lack of flexibility can cause muscular pain, joint pain and strain.

Regularly working on your flexibility helps you to move freely, you perform your activity without any injury or pain and stay independent.

Example of some stretching training:-

• Calf stretch

• Chest stretch

• Hip flexor

• Pilates

• Yoga

• Tai chi

Benefit of doing stretching training:-

• Improved flexibility

• Reduce the risk of injury

• Improve mobility

• Increase range of motion

Bottom line:-

Stretching exercise helps to make your body flexible which improves the range of motion and helps in preventing the risk of injury.

Conclusion:-

See, all this exercise benefits your body in different ways. You can include all this exercise in your workout routine.

It's better to ask your trainer or expert which exercise to do and in how many days they will guide you make your workout routine according to your body goals.

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