Types of Exercise with Names and Benefits
Explore the different types of exercise, including aerobic, strength, flexibility, and balance training, with specific names and their unique benefits. Learn how to create a well-rounded routine for optimal health, fitness, and well-being.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 4th Aug, 2025
Introduction
Staying active is one of the best things you can do for your health. Exercise helps keep your body strong, improves mood, and reduces the risk of many diseases. But with so many types of exercises out there, it can be confusing to know which one is right for you.
In this article, we’ll explore different types of exercises, their benefits, and how they can improve your overall wellbeing. Whether you're looking to build strength, improve flexibility, or boost heart health, there's exercise for everyone!
1. Aerobic (Cardio) Exercises
Aerobic exercises, also called cardio, get your heart pumping and improve lung function. These exercises are great for burning calories, improving stamina, and keeping your heart healthy.
Examples & Benefits:
Walking – Easy on joints, improves circulation, and helps with weight management.
Running/Jogging – Strengthens the heart, boosts endurance, and burns calories.
Cycling – Strengthens leg muscles, improves joint mobility, and is great for all ages.
Swimming – Full body workout, reduces joint stress, and improves lung capacity.
Dancing – Fun way to burn calories, improves coordination, and lifts mood.
Tip: Start with 30 minutes of moderate cardio (like brisk walking) at least 5 days a week.
2. Strength Training (Resistance Exercises)
Strength training helps build muscle, strengthens bones, and improves metabolism. It’s not just for bodybuilders—everyone can benefit from it!
Examples & Benefits:
Weight Lifting – Builds muscle mass, strengthens bones, and boosts metabolism.
Bodyweight Exercises (Pushups, Squats, Lunges) – No equipment needed, improves functional strength.
Resistance Bands – Portable, helps with muscle tone and flexibility.
Pilates – Strengthens core muscles, improves posture, and enhances flexibility.
Tip: Do strength training 23 times a week, allowing muscles to recover between sessions.
3. Flexibility & Stretching Exercises
Flexibility exercises keep your muscles and joints moving smoothly, reducing stiffness and the risk of injuries.
Examples & Benefits:
Yoga – Enhances flexibility, reduces stress, and improves balance.
Static Stretching (Hamstring stretch, Shoulder stretch) – Helps relax muscles and improves range of motion.
Dynamic Stretching (Arm circles, Leg swings) – Prepares muscles for workouts, improves mobility.
Tip: Stretch daily, especially before and after workouts, to maintain flexibility.
4. Balance & Stability Exercises
Balance exercises are crucial, especially for older adults, to prevent falls and improve coordination.
Examples & Benefits:
Tai Chi – Gentle movements improve balance, reduce stress, and enhance focus.
Single leg Stands – Strengthens ankles and improves stability.
HeeltoToe Walk – Enhances coordination and prevents falls.
Tip: Practice balance exercises 23 times a week for better stability.
5. High Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by rest periods. It’s great for burning fat and improving fitness quickly.
Examples & Benefits:
Sprint Intervals – Boosts metabolism and improves cardiovascular health.
Circuit Training – Combines strength and cardio for a full body workout.
Jump Rope – Improves coordination and burns calories fast.
Tip: Beginners should start with shorter intervals (2030 seconds) and gradually increase intensity.
Consult Top Specialists for Personalised Tips
How to Choose the Right Exercise for You?
Ways to choose the right exercise for you:
For Weight Loss: Cardio + Strength Training
For Muscle Building: Strength Training + Proteinrich diet
For Flexibility & Relaxation: Yoga & Stretching
For Heart Health: Cardio (Walking, Swimming, Cycling)
For Seniors: Walking, Tai Chi, Light Strength Training
Final Tips for a Healthy Exercise Routine
Final tips for a healthy exercise routine are:
1. Start Slow – If you're new to exercise, begin with low intensity workouts.
2. Stay Consistent – Even 30 minutes a day makes a difference.
3. Listen to Your Body – Avoid overexertion and take rest when needed.
4. Hydrate & Eat Well – Fuel your body with nutritious food and water.
5. Mix It Up – Combine different exercises to keep workouts interesting.
Need Help Getting Started?
If you're unsure which exercise is best for your health condition or fitness level, consult a doctor or fitness expert. You can book a consultation with Apollo 24|7 to get personalized advice and a safe workout plan.
Remember, the best exercise is the one you enjoy and can stick with! Start today and take a step toward a healthier, happier life.
Consult Top Specialists
Consult Top Specialists for Personalised Tips
Dr. Rajib Ghose
General Practitioner
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Ashmitha Padma
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD Internal Medicine
Bengaluru
Apollo Hospitals Jayanagar, Bengaluru
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr. Aakash Garg
Gastroenterology/gi Medicine Specialist
12 Years • MBBS, DNB (Medicine), DrNB (Gastroentrology).
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(125+ Patients)
Dr. Nirmal Mathew Alex
General Physician/ Internal Medicine Specialist
17 Years • MBBS, MD(general medicine)
Angamaly
Apollo Hospitals Karukutty, Angamaly
(50+ Patients)
Consult Top Specialists
Dr. Rajib Ghose
General Practitioner
25 Years • MBBS
East Midnapore
VIVEKANANDA SEBA SADAN, East Midnapore
Dr. Ashmitha Padma
General Physician/ Internal Medicine Specialist
5 Years • MBBS, MD Internal Medicine
Bengaluru
Apollo Hospitals Jayanagar, Bengaluru
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr. Aakash Garg
Gastroenterology/gi Medicine Specialist
12 Years • MBBS, DNB (Medicine), DrNB (Gastroentrology).
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(125+ Patients)
Dr. Nirmal Mathew Alex
General Physician/ Internal Medicine Specialist
17 Years • MBBS, MD(general medicine)
Angamaly
Apollo Hospitals Karukutty, Angamaly
(50+ Patients)
