Health has been defined by the World Health Organization as a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. ... Fitness, on the other hand, is defined as a set of attributes that people have or achieve that relates to the ability to perform physical activity.

Health means a person has good physical health, no injuries, diseases or issues, and good mental health and well-being.  Fitness is a state or condition of being physically active. Fitness is a result of general nutrition and proper conditioning, and fitness is a state of general physical and mental well-being.

Kinds of fitness:

* Aerobic fitness. Aerobic activities condition your heart and lungs. ... 

* Muscle strengthening. Stronger muscles can mean either more powerful muscles that can do bigger jobs (such as lifting heavier weights) or muscles that will work longer before becoming exhausted (endurance). ... 

* Flexibility.

Benefits of regular physical activity

If you are regularly physically active, you may:

*reduce your risk of a heart attack 

*manage your weight better 

*have a lower blood cholesterol level 

*lower the risk of type 2 diabetes and some cancers 

*have lower blood pressure 

*have stronger bones, muscles and joints and lower risk of developing osteoporosis 

*lower your risk of falls 

*recover better from periods of hospitalization or bed rest 

*feel better – with more energy, a better mood, feel more relaxed and sleep better. 

*A healthier state of mind 

*A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:

*Exercise may block negative thoughts or distract you from daily worries. 

*Exercising with others provides an opportunity for increased social contact. 

*Increased fitness may lift your mood and improve your sleep patterns. 

*Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.  

Aim for at least 30 minutes a day 

*To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days. 

7 Most Effective Exercises

1: Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ... 

2: Interval training. ... 

3: Squats. ... 

4: Lunges. ... 

5: Push-ups. ... 

6: Abdominal Crunches. ... 

7: Bent-over Row.

8 exercises you can do at home

1: Guided homework out. ... 

2: Guided yoga work out. ... 

3: Stretch. ... 

4: Skipping. ... 

5: Gardening. ... 

6: Housework. ... 

7: Dancing. ... 

8: Stair climbing.

For adults of all ages

*At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.

*Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.

For pregnant women

*The guidelines for aerobic exercise are considered safe for most pregnant women. The CDC makes no recommendation for strength training. It’s a good idea to review your exercise plan with your doctor.

For children,

 At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, on at least three days every week.