Exercise is a type of physical activity that’s structured and repetitive, and is intended to improve or maintain physical fitness. Physical fitness is a set of health- or skill-related attributes. Regular exercise can have many benefits, including:

Physical health: Exercise can reduce the risk of developing high blood pressure, heart disease, colon cancer, and diabetes. It can also help with weight loss or maintaining weight loss.

Mental health: Exercise can reduce stress, anxiety, and depression.

Cardiovascular health: Endurance or aerobic activities can improve your heart, lungs, and circulatory system.

Strength: Strength or resistance training exercises can make your muscles stronger.

Balance: Balance exercises can help you walk on uneven surfaces and prevent falls.

Flexibility: Flexibility exercises can help your body stay limber.

Some examples of exercise include:

Dumbbell rows
A good exercise for beginners, this involves holding a dumbbell in each hand, bending forward at the waist, and pulling the weight up toward your chest.

Bridge
A good exercise for warming up, this involves lying on your back with your knees bent and feet flat on the floor, then raising your bottom off the ground until your hips are fully extended.