These types include cardiorespiratory endurance, which is how long or fast a person can perform an activity and how this impacts heart rate and oxygen consumption. Muscular strength, which is how much weight can be moved in relation to repetitions and muscular power, which is how much force can be generated during a given activity. There is also flexibility, how far a muscle group can be stretched or joint can be moved. Balance how long a particular position can be held with or without some type of activity being performed. Speed, how quickly an individual can move from one point to another. And body composition, the amount of fat on the body versus other tissues such as muscle, bones and skin.
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.
Fitness does not only refer to being physically fit, but also refers to a person’s mental state as well. If a person is physically fit, but mentally unwell or troubled, he or she will not be able to function optimally. Mental fitness can only be achieved if your body is functioning well. You can help relax your own mind and eliminate stresses by exercising regularly and eating right.

Physical fitness includes having a strong heart, powerful muscles, balance and agility, muscular endurance and speed and quickness. To improve your fitness in these areas, you'll need to create different workouts by varying the intensities at which you perform your exercises, such as using more resistance to build strength, and working at higher speeds for short durations to build speed. For many people, basic fitness includes your ability to perform physical activity with a sound cardio, strength and endurance base.

Strength, cardiovascular endurance, balance, agility and flexibility should be the goals of any well-rounded fitness program. But how do you go about developing these skills? The key is variety. Don't spend all your time in the weight room or on the treadmill. Include different types of fitness training in your routine and you'll see better overall results in your exercise performance and how your body performs and feels in daily life.

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]
The Physical Activity Guidelines for Americans were created by the Office of Disease Prevention and Health Promotion. This publication recommends that all adults should avoid inactivity to promote good health mentally and physically. For substantial health benefits, adults should participate in at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Strength refers to the ability of your muscles to perform work at one time, such as lifting a heavy barbell. You build strength by putting enough resistance against your muscles that you cause damage to them. When your muscles repair themselves in response to this damage, they grow bigger. Since your heart and lungs are muscles, some people refer to your cardio capacity as cardio strength.
HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our blood alcohol, body fat and calories burned calculators. The HealthStatus editorial team has continued that commitment to excellence by providing our visitors with easy to understand high quality health content for many years. Our team of health professionals, and researchers use peer reviewed studies as source elements in our articles. Our high quality content has been featured in a number of leading websites, USA Today, the Chicago Tribune, Live Strong, GQ, and many more.

Strength, cardiovascular endurance, balance, agility and flexibility should be the goals of any well-rounded fitness program. But how do you go about developing these skills? The key is variety. Don't spend all your time in the weight room or on the treadmill. Include different types of fitness training in your routine and you'll see better overall results in your exercise performance and how your body performs and feels in daily life.


Gymnasiums which would seem familiar today began to become increasingly common in the 19th Century. The industrial revolution had led to a more sedentary lifestyle for many people and there was an increased awareness that this had the potential to be harmful for health. This was a key motivating factor for the forming of a physical culture movement, especially in Europe and the USA. This movement advocated increased levels of physical fitness for men, women and children and sought to do so through various forms of indoor and outdoor activity, and education. In many ways it laid the foundations for modern fitness culture.[50]
Possibly one of the most important parts of fitness training is flexibility and mobility. Flexibility is the ability of your muscles to stretch, and mobility is being able to move your joints and tissues through their full range of motion. Both are important to athletic performance and for avoiding injury. Muscles and joints that are flexible and mobile — as well as strong — are much less susceptible to sprains and other injuries.
Menopause is often said to have occurred when a woman has had no vaginal bleeding for over a year since her last menstrual cycle. There are a number of symptoms connected to menopause, most of which can affect the quality of life of a woman involved in this stage of her life. One way to reduce the severity of the symptoms is to exercise and keep a healthy level of fitness. Prior to and during menopause, as the female body changes, there can be physical, physiological or internal changes to the body. These changes can be reduced or even prevented with regular exercise. These changes include:[42]

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.
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