office: Physical exercise

Types of exercise
Exercises are generally grouped into three types depending on the overall effect they have on the human body:
Flexibility exercises such as stretching improve the range of motion of muscles and joints.
Aerobic exercises such as cycling, swimming, walking, rowing, running, hiking or playing tennis focus on increasing cardiovascular endurance.
Anaerobic exercises such as weight training, functional training or sprinting increase short-term muscle strength.

Exercise benefits

A common elliptical training machine.
Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.
Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression[6]. Strength training appears to have continuous energy-burning effects that persist for about 24 hours after the training, though they do not offer the same cardiovascular benefits as aerobic exercises do.
There is conflicting evidence as to whether vigorous exercise (more than 70% of VO2 Max) is more or less beneficial than moderate exercise (40 to 70% of VO2 Max). Some studies have shown that vigorous exercise executed by healthy individuals can effectively increase opioid peptides (aka endorphins, a naturally occurring opiate that in conjunction with other neurotransmitters is responsible for exercise induced euphoria and has been shown to be addictive), positively influence hormone production (i.e., increase testosterone and growth hormone),benefits that are not as fully realized with moderate exercise.

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