Health is a state of well-being, including physical, mental, and psychological components. It depends on daily activities, such as sleep patterns, food habits, and social interaction, whereas fitness refers to the ability to remain strong and perform activities efficiently. Staying fit is an extension of staying healthy. Regular exercise and fitness contribute to health by controlling appetite, boosting mood, and improving sleep, reducing the risk of diseases like cardiac ailments and stroke.

What are the types of exercise?
Since humans realized the value of exercise, countless forms of exercise and their variants have evolved. Each of them has unique advantages and characteristic elements. However, experts have categorized them based on health benefits and the mechanics of the activities.

Some of the most extensively studied types of exercises are:

Aerobic exercises
They involve rigorous movements focussing on increasing heart rate, though they engage every part of the body. Activities such as brisk walking, running, swimming, cycling, rowing, and dancing, belong to this form. They

• Improve cardiac functioning and breathing
• Mobilize joints
• Burn excess fat
• Control blood sugar levels
• Reduce inflammation.

Resistance training
It includes high-intensity exercises, which build and strengthen muscle and bone. They involve moving the body against resistance from weights or pulling mechanisms. The resistance exercises are of two types: isometric and isotonic. Exercises like planks and leg lifts that involve holding a posture for long periods are isometric. They improve strength and stability.
Workouts like bicep curls, bench presses, and sit-ups that require bearing weight throughout the range of motion are isotonic. While some need exercise and fitness equipment, others use self-bodyweight.

Stretching exercises
They involve stretching your joints, which undergo contractions as you perform your daily activities. They enhance the flexibility of your muscles and joints by improving blood circulation. Some stretching exercises that engage your whole body and range of motion are:

• Side lunge stretch
• Calf stretch
• Chest and shoulder stretch
• Glute bridge
• Standing quad stretch
• Cobra pose
• Standing hip flexor stretch
• Butterfly stretch
• Standing hamstring stretch
• Sideways neck stretch

Balance exercises
They improve the ability to control the center of gravity and help hold a posture for long periods. They also strengthen the muscles and bones by orchestrating their contractions synchronized with postures. Tai chi and yoga are the most popular forms of balance training.

Systematic tuning of your body
General, low-intensity exercises, such as walking and stretching joints, do not need guidance. Instead, individuals with specific fitness goals, such as strengthening and building muscles, need a well-planned workout routine and different equipment in exercise and fitness centers.
The success of workout routines depends on several factors, including the choice of exercise, intensity, sequence of workouts, and postures to be maintained while working. Guidance from a professional trainer through exercise and fitness programs offers the benefits of the best outcome.
The trainers know the dynamics and outcomes of each exercise and how they influence the muscles and the whole body. Hence, they help devise exercise routines coupled with well-planned meals, increasing the efficiency of workouts. These programs also prevent the outcomes, such as severe injury to visceral organs, that occur when a person attempts to work intensely without guidance.
Exercise and fitness centers with modern equipment and well-experienced trainers provide a lively environment for fitness enthusiasts to learn techniques to improve their bodies. They also offer a friend circle, which helps improve social skills.

Work hard and smart, using technology
With most human activities digitized nowadays, exercise and fitness apps are growing in popularity. They exhibit features that allow users to design their routine according to the specifics of their body, such as height, weight, and body mass index. They help define fitness goals and suggest the exercises that help achieve them.
In addition, they also track the progress and provide a report on goals achieved. Further, they remind the users to work out and help them stay on track. Most applications monitor some of the vitals, such as heart rate and oxygen saturation, which are the factors to assess the body’s response to the exercises. Finally, they help in revising the routine or goals.

Fitness tips
Incorporate these four pro fitness tips to make the best of your fitness routine:

• Combine different forms of exercise for overall well-being
• Understand your body and stop comparing your body and routine with others.
• Do not fall for a fancy low-caloric meal plan. Instead, provide your body with sufficient fuel and other nutrients
• Do not forget to rest your body and relax your muscles.

Final thoughts
Sedentary behavior and physical inactivity are detrimental to long-term health, resulting in chronic conditions. Regular exercise and fitness improve both physical and mental health, enhancing the efficiency of your body and mind. However, over-exercising results in side effects too. Hence, people should devise their workout routines under the guidance of an experienced person.