While most exercises tend to tighten muscles, ligaments and tendons, stretching assists in keeping them flexible. This makes daily activities and exercise easier and safer. Stretching also improves your range of motion. Good range of motion makes moving limbs in their joints easier, including ones that could prevent or lessen the severity of falls or accidents. 

Flexibility and the elongation of your body's soft tissue will also improve blood circulation. This, in turn, will keep your muscles, ligaments and tendons supplied with oxygen so that they are able to recover more quickly from workouts or injury. Finally, stretching can relieve stress by relaxing the tense muscles that often accompany mental tension.(Stretching should be done along with weight training or aerobic exercise at least three times a week).

Core stabilization involves strengthening the muscles that line your spine and make up your abdomen and pelvic floor. These muscles help control your posture, balance and the power and efficiency with which you move. Having strong core muscles makes athletic exercise easier and safer, since power comes from the trunk of the human body and greater core stability creates smoother, more coordinated movement.

Core strength training is also excellent in correcting bad posture. This can minimize and even prevent injuries associated with general physical activity. Finally, core strength is required for most explosive movements that are performed across most active sports.

Improving your cardiovascular fitness can lead to a marked improvement in your quality and length of life. Aerobic exercise has many benefits. In combination with a healthy diet, it helps you lose weight and keep it off, reducing all the risks associated with being overweight.

It strengthens your heart so it doesn't have to beat as fast, lowers blood pressure and reduces bad cholesterol, lessening the risk of heart attack. Aerobic conditioning also controls blood sugar, helping to manage diabetes.

Strength training improves your health in several ways. More muscle mass increases your metabolism, helping you burn more calories. This makes it easier to control your weight.

Stronger muscles reduce the risk of injury during daily activities or other exercise. Weight training also helps bone health. Bone density is at its height at about age thirty. By stressing the muscles, strength training increases bone density, which reduces the risk of developing osteoporose and fractures.