Physical fitness is divided into five health-related components - muscular strength, flexibility, cardiorespiratory, body composition, and muscular endurance - and six skill-related components - agility, balance, power, speed, coordination, and reaction time. Aerobic activities like walking, dancing, cycling, and swimming increase heart and lung fitness while muscle-strengthening activities build bone strength and muscular fitness. Regular physical activity and exercise provide both immediate and long-term health benefits by reducing risks of diseases and improving quality of life.