Physical fitness involves the body's ability for systems to work efficiently with minimal effort. It is a lifelong process that requires planned, repetitive exercises designed to maintain or improve strength, endurance or other components of fitness. Regular exercise provides health benefits like improved physical performance, reduced injury risk, better posture and digestion as well as feeling and looking good. Muscle and bone strengthening exercises are important and can include pushups, squats and one-arm dumbbell rows to build strength and endurance.