Physical Fitness Exercises


Physical fitness exercise is one of the most beneficial things you can do for your health. It offers numerous advantages, including boosting general health and fitness and lowering your risk of developing a variety of chronic conditions. There are many various sorts of exercise, but you must first understand what physical fitness entails.

What is Physical Fitness?

Physical Fitness Exercises
Woman doing weight lifting. Photo by John Arano on Unsplash

Physical fitness is a set of physical characteristics that relate to a person’s capacity to engage in physical activity successfully, without undue effort, and with a margin of safety.

What is Physical Fitness Exercise?

Physical Fitness Exercise is a type of physical exercise that is organized, regulated, and repeated with the goal of conditioning any part of the body.

It is significant as a means of physical rehabilitation and is used to promote health and maintain fitness.

Physical fitness exercise can also be defined as any physiological movement undertaken in order to improve or maintain physical fitness and general health.

Types of Physical Fitness

Health-related physical fitness

This is a physiological state of good health that lowers the likelihood of hypokinetic illness; a foundation for sports involvement; and vitality for day-to-day tasks.

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Cardio-respiratory endurance, muscle strength endurance, flexibility, and body composition are all components of health-related physical fitness.

Skill-related physical fitness

Examples of skill-related physical fitness are; agility, balance, coordination, speed, power, and response time. All these are common components of physical fitness that permit involvement in sports and other physical activities; often known as performance or motor fitness.

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Types of Physical Fitness Exercises

Physical exercises can be generally grouped into two types;

(a) Aerobic exercise

Aerobic exercise is any physical activity that requires the use of large muscle groups and causes the body to consume more oxygen than it would when resting.

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Aerobic exercise is designed to improve cardiovascular endurance.

Cycling, swimming, brisk walking, skipping rope, rowing, hiking, tennis, continuous training, and long slow distance training are all examples of aerobic exercise.

(b) Anaerobic exercise

These includes strength and resistance training can firm, develop, and tone muscles while also improving bone strength, balance, and coordination.

Push-ups, lunges, and dumbbell bicep curls are examples of strength exercises. Weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training are all examples of anaerobic exercise that build short-term muscle strength.

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Components of physical fitness exercise


Aerobic, or endurance, activities raise your breathing and heart rate. They increase your overall fitness while keeping your heart, lungs, and circulatory system healthy. Increasing your endurance makes it easier to complete many of your daily tasks. Walking or jogging, mowing, raking, digging and Dancing are forms of this type.


Muscles become stronger as a result of strength training. Even minor gains in strength can have a significant impact on your ability. Lifting weights and utilizing a resistance band with your own body weight are examples of this form of workout.


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Balance exercises can help prevent falls, which are a common problem among the elderly. Many lower-body strength workouts will also help you gain balance. Standing on one foot and walking heel-to-toe are examples of this style.


Flexibility exercises help your body stay limber by stretching your muscles. Being flexible allows you to move more freely during other exercises as well as in regular activities. Shoulder and upper arm stretches, calf stretches, and yoga are some examples.

Best Exercises For Physical Fitness

A. Abdominal Curls

  1. 1- Lie down on your back with your knees bent and your feet flat on the ground.
  2. 2- Cross your arms over your chest or abdomen (do not place hands behind head).
  3. 3- Lift your head and shoulder blades off the floor by slowly curling your head and neck up toward your chest.
  4. 4- Return your head and shoulders to the starting position in a steady motion. Repeat.

B. Arm Curls

Personal Trainer doing standing dumbbell curls for training his biceps, isolated in white. Credit/istock
  1. 1- Begin by gripping the bar with an underhand grip (palms up) and holding it with your hands and feet shoulder-width apart.
  2. 2- Keep your body straight and your arms close to your torso (as shown in the illustration). Then, while exhaling, bend your arms only at the elbows and bring the bar up to your throat.
  3. 3- Return to the starting position slowly. Repeat.

C. Bench Press

Woman training on bench press. Credit/istock
  1. 1- Lie in a supine position, as shown, with your hands at shoulder width or slightly wider on the bar or machine handles and your feet flat on the floor.
  2. 2- Raise the weight straight up, exhaling as you do so.
  3. 3- Return to the starting position slowly. Repeat.
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D. Push Ups

Young athletic woman doing push-ups. Istock
  • 1- Begin by holding a plank position. Your core should be firm, your shoulders should be drawn down and back, and your neck should be in a neutral position.
  • 2- Begin lowering your body to the floor by bending your elbows. Extend your elbows and return to the start until your chest grazes it. Throughout the exercise, maintain your elbows tight to your body.
  • 3- Perform three sets of as many reps as you can.

E. Burpees


Step by step instructions: Begin in a starting position. (A) Drop into a squat position with your hands on the ground. (B) Jump in a plank position. (C) Do a push up. (D) Return to plank position (C) and back to the squat position. (B). And finally jump up from the squat position.

F. Running

Shot of a fit young couple going for a run outdoors. (Istock photos)

Running is an aerobic exercise that can help you enhance your cardiovascular fitness as well as your bone strength. Jogging is a less strenuous style of running that is ideal for beginners.

Interval running, which involves running for a set distance or time and then transitioning to walking before running again, can help people improve their running endurance. People can also alternate between running and sprinting.

Sprint interval training has been shown to help people lose weight, improve their aerobic capacity, and boost their peak running speed.

Importance of Physical Fitness Exercises

It is important to know that muscles, blood, bones, and various other living tissue make up each of our physical bodies.

We become ill when any of these become harmed or stop performing properly. Nobody enjoys being sick. As a result, it is critical that we maintain a healthy and fit body.

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One way to keep the body healthy is to exercise it. If we don’t exercise, our muscles weaken and we are less capable of performing tasks correctly.

Bones can also become weaker over time, making them more prone to breaking.

Physical Fitness Exercise is also done for a variety of reasons, including promoting growth and development, preventing aging, strengthening muscles and the cardiovascular system, sharpening sports skills, weight loss or maintenance, and simply having fun.

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Physical activity improves the immune system and helps to prevent “affluent diseases” like cardiovascular disease, type 2 diabetes, and obesity. It may also help to prevent stress and depression, improve sleep quality and act as a non-pharmaceutical sleep aid to treat diseases like insomnia, promote or maintain positive self-esteem, improve mental health, maintain regular digestion and treat constipation and gas, regulate fertility health, and enhance a person’s sex appeal or body image.

Benefits of Physical Fitness Exercises

Regular exercise strengthens the heart and lungs, allowing the cardiovascular system to provide more oxygen to the body with each beating and the pulmonary system to enhance the maximum quantity of oxygen the lungs can absorb.

Exercise lowers blood pressure, lowers total and low-density lipoprotein cholesterol (bad cholesterol) levels modestly, and raises high-density lipoprotein cholesterol levels (the good cholesterol).

Heart attacks, strokes, and coronary artery disease are all reduced as a result of these beneficial impacts. Furthermore, persons who exercise consistently are less likely to get colon cancer and some types of diabetes.

Exercise strengthens muscles, allowing people to perform tasks they might not be able to do otherwise.

Also, you would agree with me that our muscle strength and joint range of motion are required for every physical task. Both of these abilities can be improved with regular exercise.

Exercising stretches muscles and joints, which can improve flexibility and reduce the risk of injury. Exercise can also assist to improve balance by strengthening the tissues around joints and throughout the body, reducing the risk of falling.

Weight-bearing activity like brisk walking and weight training helps to strengthen bones and prevent osteoporosis.


Individuals should be aware of the risks before beginning physical fitness exercises. They should dress appropriately and take care with their sneakers. They must adhere to the training programs devised by professional trainers. To avoid injuries, they should warm up with stretching exercises before training.

In weightlifting, it’s critical that movements are executed correctly. If they are newbies, they should begin with a light program and gradually increase the intensity.

Furthermore, fitness takes more than just training; it also necessitates a consistent lifestyle and a well-balanced diet.

Diet is crucial to fitness and is one of the most significant factors in achieving success.

To get your body in shape, check out some of the best exercises for you HERE.

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