What Are Examples Of Physical Activity And Exercise For Good Health?

Practising regular exercise is one of the best things you can do for your overall health and well-being. There are several types of physical exercises you can try to meet your health and fitness goals, but it’s important to choose the ones that suit your body type, age, and lifestyle.

Physical activity is broadly defined as any bodily movement produced by skeletal muscles that results in energy expenditure. Exercise is a specific category of physical activity that is structured, planned, repetitive, and performed with the goal of improving or maintaining physical fitness [2].

What is Physical Fitness?

Did you know that fitness exercises are just one component of overall physical fitness?

You don’t need fancy and overpriced equipment for maintaining physical fitness; rather, fitness involves the proper functioning and coordination of all the body systems together for a smooth living.

Physical fitness includes both health-related (like cardiorespiratory endurance, muscle strength, and flexibility) and skill-related attributes (like agility, balance, and coordination) that contribute to overall performance and well-being [2].

A basic physical activity, such as walking, can be performed by almost everyone as a first step toward fitness.

Any comprehensive activity plan must be designed to improve each of the following health-related components:

• Muscle strength and endurance
• Flexibility
• Cardiorespiratory stamina (Endurance)

All these physical components can be addressed with a physically active lifestyle. Increasing the amount of physical activity in our day-to-day life is a good start for health and fitness.

It’s a key distinction: all exercises are physical activities, but not all physical activities are structured exercise [2].

Physical Activity vs. Exercise

Exercise refers to a group of structured activities that are designed to maintain or improve physical fitness; on the other hand, physical activity is any movement of the body that utilises energy.

Performing daily activities such as household chores, walking your dog, or yard work are all examples of general physical activity.

Regular physical activity offers multiple health benefits, such as maintaining a healthy weight, reducing the risk of developing osteoporosis, and lowering the risk of chronic conditions like heart disease, stroke, type 2 diabetes, and certain cancers [1].

Physical Activity Ideas for Health and Fitness Well-being

Performing aerobic (endurance) exercises increases heart rate, which improves the delivery of oxygen to the heart and muscles. Regular practice of these activities can benefit cardiovascular health, enhance muscle function, and boost overall energy levels.

Key Benefits of Regular Physical Activity:

1. Effective Weight Management
2. Better Control of Blood Pressure
3. Lower Risk of Type 2 Diabetes
4. Improved Management of Blood Cholesterol Level
5. Maintains Body Strength and Fitness
6. Lower Chance of Developing Osteoporosis (Bone Density Loss)
7. Increased Energy Levels and Improved Sleep Quality [1]

Here are some ideas for fitness activities that you can try:

1. Endurance Exercises

Endurance activities, also known as aerobic exercises, are those that significantly increase your heart and breathing rates for a sustained period. These activities not only keep us healthy but also improve our ability to perform daily tasks like climbing several flights of stairs or carrying heavy groceries.

Endurance exercises support lung, heart, and circulatory system health, and can significantly reduce the risk of conditions such as breast and colon cancer, type 2 diabetes, and cardiovascular disease [1].

Health and fitness activities that build endurance include:

• Climbing stairs
• Aerobic dancing
• Jogging or running
• Playing games such as tennis and basketball
• Bicycling

Tips:

• Before performing any rigorous physical activity, always start with a dynamic warm-up (e.g., light movement).
• Monitor your body closely; if you experience dizziness, chest pain, or significant shortness of breath, stop immediately and seek medical advice.
• While practising health and fitness activities, ensure your body remains hydrated by consuming sufficient amounts of liquid.
• Do not forget to use safety equipment (e.g., helmets for biking, life vests for unfamiliar swimming areas) while performing activities.

2. Balance Exercises

Balance exercises help to maintain stability and prevent falls, which is particularly important for older adults and individuals with certain neurological conditions. They improve coordination and gait.

Balance exercises include:

• Standing on one foot (single-leg stance)
• Heel-to-toe walk (tandem walking)
• Tai Chi (Moving Meditation), which has been shown to improve balance and prevent falls [4].
• Maintaining balance while standing from a seated position

Tips:

• Consult your physician or physical therapist if you are not sure about an exercise or have a history of falls.
• Always perform balance exercises near a secure object (e.g., counter, stable chair) or have a person (spotter) beside you, especially when starting out, to prevent injury from a fall.

3. Strength Exercises

Maintaining strong muscles helps improve balance and supports joints. People with stronger leg and hip muscles are less likely to fall, as these muscles provide better support and stability.

There are many physical activities to strengthen body muscles; some people prefer weights, while others use resistance bands or the weight of their own body for this fitness exercise.

Beginners should usually start with lighter resistance or bodyweight exercises until they can perform 8-12 repetitions of an exercise with proper form before increasing the weight or resistance.

Try to practice strength exercises for all major muscle groups at least two days per week, but make sure not to do exercises for the same muscle group on two consecutive days to allow for muscle recovery.

Here are a few strength-building activities:

• Arm curls (using weights or household items like water bottles)
• Squats, lunges, and push-ups (by lifting your body weight)
• Carrying grocery bags
• Wall push-ups

Tips:

• Always make sure not to hold your breath while performing the lifting phase of the exercise.
• Exhale when you exert effort (push/lift) and inhale when you return to the starting position (relax/lower).
• If you are unsure of any physical activity or proper form, speak with your doctor or a certified exercise professional.

4. Flexibility Exercises

Stretching improves our flexibility, which is the ability to move a joint through its full range of motion. People with a flexible body can perform day-to-day tasks without much difficulty. You can easily bend to tie your shoe or just turn around while parking your car!

Fitness exercises to improve flexibility include:

• Ankle stretches
• Leg stretches (e.g., hamstring, quadriceps)
• Back stretch (e.g., trunk rotation)
• Inner thigh stretches

Tips:

• Make sure to stretch after performing strength-related physical activity or after your muscles are warmed up (e.g., 5-10 minutes of light cardio) for the safest and most effective results.
• Breath normally while holding a stretch.
• Stretch to the point of a gentle pull or tension, never to the point of pain. Don’t try to stretch too far or bounce into the stretch.

Conclusion

Incorporating regular physical activity into your routine is one of the simplest, most effective ways to safeguard long-term health and well-being [1]. Whether through structured exercise or everyday movement, improving endurance, strength, balance, and flexibility can support heart function, muscle tone, bone density, and mental well-being, including reducing symptoms of anxiety and depression [3]. Start gently, choose activities you enjoy, and progress gradually to avoid injury. Even modest daily efforts—walking the dog, climbing stairs, stretching after work—add up to meaningful gains in energy, weight management, disease prevention, and quality of life. With consistency and mindful habits, physical fitness becomes a sustainable foundation for a vibrant, active future.

Disclaimer: This content is for general informational purposes only. It is not a substitute for personalised medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional, such as a physical therapist, physician, or certified exercise physiologist, before starting a new exercise programme.

Frequently Asked Questions (FAQs)

How much exercise do adults need each week?

Current guidelines from organizations like the CDC and ACSM recommend at least 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous-intensity aerobic activity) plus muscle-strengthening work on two or more days, spread throughout the week [1]. Breaking sessions into 10-minute blocks still delivers comparable cardiovascular and metabolic benefits.

Can I exercise if I have a chronic condition like hypertension or diabetes?

Yes, but obtain medical clearance first. Regular, tailored, low-impact activities are often a critical part of the management plan, and can safely improve blood pressure and glucose control. Start slowly, monitor symptoms, and progress under professional supervision if needed.

Do I need expensive gym equipment to get fit?

No, effective results can be achieved without a gym membership. Body-weight moves such as squats, lunges, press-ups, and planks build strength effectively, while walking and stair climbing boost endurance. Household items (e.g., canned goods, water bottles) or inexpensive resistance bands can substitute traditional weights for added variety.

How long before I notice results from regular exercise?

Improved mood, stress management, and energy often appear within a fortnight. Measurable gains in stamina or muscle tone usually emerge after four to six weeks. Consistency, balanced nutrition, and adequate sleep accelerate positive changes.

What is the safest way to progress my workouts?

Follow the “10 percent rule”: increase duration, weight, or intensity by no more than 10% each week to minimise injury risk. Include rest days, perform proper warm-ups and cool-downs, and always listen to your body—pain is a signal to modify or pause activity.

References

[1] Dhuli, K., Naureen, Z., Medori, M. C., Fioretti, F., Caruso, P., Perrone, M. A., Nodari, S., Manganotti, P., Xhufi, S., Bushati, M., Bozo, D., Connelly, S. T., Herbst, K. L., & Bertelli, M. (2022). Physical activity for health. Journal of Preventive Medicine and Hygiene, 63(2 Suppl 3), E150–E159. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2756

[2] Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Reports (Washington, D.C.: 1974), 100(2), 126–131. https://pmc.ncbi.nlm.nih.gov/articles/PMC1424733/

[3] Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of physical activity on mental health and well-being: A review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475

[4] Gao, H., Zuo, G., Liu, R., Wang, Y., Cui, J., & Li, R. (2021). The effect of Tai Chi on fall prevention in older adults: A systematic review and meta-analysis of randomized controlled trials. Clinical Interventions in Aging, 16, 1863–1876. https://doi.org/10.2147/CIA.S334511