Physical Fitness: The Types and Benefits
Written by: THE BALANCE
Medically reviewed by Dr. Sarah Boss, MD
Last updated: January 28, 2026
Fact checked
Quick Summary
  • At The Balance, we know that the mind and body act like a figure eight; the one always affects the other.
  • The benefits of physical fitness go far beyond the body, and studies have proven their impact on our minds.
  • For affluent individuals, it's easy to feel aesthetic pressure when it comes to physical fitness.

A strong body is a strong mind. At The Balance, we know that the mind and body act like a figure eight; the one always affects the other. The benefits of physical fitness go far beyond the body, and studies have proven their impact on our minds. For affluent individuals, it’s easy to feel aesthetic pressure when it comes to physical fitness. But movement is far more than what our body looks like; it’s how our body functions optimally and supports us in our day-to-day activities. We sat down with our CEO and Founder, Abdullah Boulad, to discuss the four components of movement that make a well-balanced body and all those benefits movement can bring.

  • One: Cardio-Respiratory Endurance

Cardio-respiratory endurance refers to the ability of the heart, lungs and muscles to perform sustained physical activity without fatigue, primarily through aerobic exercises. Benefits include improved heart and lung function, increased stamina, better weight management, enhanced mood, improved sleep, and reduced risk of chronic diseases such as heart disease and diabetes. Examples of exercises that build cardio-respiratory endurance include walking, running, cycling, swimming, and dancing.

  • Two: Muscular Strength

Muscular strength is the amount of force that one can produce in a single effort. This is often measured by the maximum weight one can lift in a single repetition (1RM – one-repetition maximum). These are the opposite of aerobic exercises, known as anaerobic. These exercises, such as weightlifting and sprinting, last between ten seconds and two minutes and develop a deficit in oxygen within the body that needs to be made up later. This training increases muscle mass and strength, enhances bone density, boosts metabolism, improves functional fitness, and helps prevent injuries. Effective exercises include compound movements in weightlifting and high-intensity interval training (HIIT).

  • Three: Muscular Endurance

Muscular Endurance is the ability of muscles to exert force against resistance repeatedly. These are repetitive contractions done for an extended period of time. It increases stamina, improves performance, enhances posture and stability, and promotes better circulation, aiding in recovery and reducing muscle soreness. Muscular endurance exercises include planks, bodyweight squats, lunges, and long-distance cycling.

  • Four: Flexibility

Flexibility is the joints’ ability to move restriction-free and pain-free. It is the range of motion available at each joint and can be improved through exercises that stretch and lengthen muscles and tendons. The importance of these movements cannot be overstated. They reduce the risk of injury, create better posture and balance, and decrease muscle tension. Examples include static and dynamic stretching, yoga, and pilates.

“The first step to achieving well-being is to love your body.” – Abdullah Boulad

The benefits of physical fitness are extensive, ranging from muscle growth to stronger bones, lowering cholesterol and blood pressure, increasing metabolic rate, utilising fat for energy, and flushing out toxins in the body. The list is non-exhaustive. From an immediate reaction, exercise improves concentration and mood and, in the long term, can protect your brain and body from burnout, depression, and dementia, among other things.

A study proved that physical fitness can actually create new brain cells. This is directly linked to cardio-respiratory workout regimens, which protect your brain from degeneration and allow you to store more memories. You don’t have to spend hours in the gym to reap these benefits. We recommend a thirty-minute exercise of moderate movement four days a week. The rest of the week can be dedicated to active recovery. Things like long walks, pilates, and yoga are the perfect balancing acts for strength and cardio.

A strong body is a strong mind. In order to have a well-balanced body, a fitness routine should incorporate all four movement components: cardio-respiratory endurance, muscular strength, muscular endurance, and flexibility. Each component contributes to overall health by improving heart and lung function, increasing muscle mass and strength, enhancing bone density, boosting stamina, and promoting better posture and stability. The benefits go far beyond the physical, as studies have proven the positive effects of movement on the mind. Physical fitness can actually create new brain cells! As Abdullah said: “The first step to achieving well-being is to love your body.” At The Balance, we approach rehabilitation both physically and mentally.

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