Exercise Explained:
The 4 Main Types of Exercise and Benefits
When given the choice between working out now or later,
it can be incredibly difficult to ever get to later, even with the well-documented health benefits that exercise provides. But whether you used to be fit or are looking to get started, the best time to exercise is now.
So, where and how should you get started?
Types of Exercise and Benefits
There are a wide variety of exercises, but broadly, they can be split into four categories based on the type of movement and what they do for the body.
Aerobic exercise,
also known as cardio, involves whole-body exercise that increases heart rate and gets you breathing harder. Examples include running, swimming, cycling, jumping jacks, and brisk walking.
It predominantly benefits the cardiovascular system (hence the use of the colloquial term, cardio) through its focus on strengthening and challenging the heart and lungs. Other benefits include mood improvement, greater muscle endurance, reduction in inflammation, burning of fat, and decreased blood sugar levels.
Strength training,
also referred to as resistance training, maintains and builds muscle mass and strength. Examples of strength training exercises are push-ups, squats, and exercises performed using weights, bands, or resistance machines.
Static strength exercises such as planking are great for improving stability and strength.
Dynamic strength exercises involve enduring weight through movement, like bench pressing, reducing the risk of injury and improving muscle response. If it is difficult to start directly with dynamic exercises, it is good to start with static strength training to build muscle first.
Balance exercises,
such as single leg stands, hip extensions, yoga and tai chi, are exercises that focus on the systems that manage your sense of orientation and stability, such as your vision, muscles, joints, and inner ear (balance) system.
Focusing on this can help prevent falls, reduce fracture risk, improve coordination, strengthen muscles, and improve reaction time. They are particularly useful for older adults and people who are obese.
Flexibility exercises
involve stretching the muscles and tendons to keep them flexible and improve both posture and mobility, especially as you age. Examples include yoga, pilates, and general stretching exercises.
Performing such exercises regularly helps improve circulation, shorten recovery time after intense workouts, improve joint function, reduce pain, and improve overall athletic performance.
Other Benefits of Exercise
Along with the benefits already mentioned, studies have shown that exercising can increase lifespan and lower the risk of contracting around 40 chronic diseases, such as cardiovascular disease and type 2 diabetes. Exercising also encourages the production of neurotransmitters that regulate our emotions, such as serotonin and dopamine, and people who exercise have been found to experience mental health issues less than those who do not.
Although exercise is classified into these four types, there are often overlaps between these categories and most exercises provide multiple health benefits. If you are struggling to choose a type of exercise to start with, try any exercise you are interested in and are able to do, as any exercise is better than none!
Resources:
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Ağgön, E., Agırbaş, Ö., Alp, H. H., Uçan, I., Gürsoy, R., & Hackney, A. C. (2020). Effect of dynamic and
static strength training on hormonal activity in elite boxers. Baltic journal of health and physical activity, 12(3), 1–10. -
Harvard Health Publishing. Exercise & Fitness. https://www.health.harvard.edu/topics/exercise-and-fitness
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NIH. (2025, June 11). Four Types of Exercise and Physical Activity
https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-and-physical-activity -
Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. https://doi.org/10.1101/cshperspect.a029694