Aerobic exercise 

is sometimes known as "cardio" – exercise that requires pumping of

oxygenated blood by the heart to deliver oxygen to working muscles. Aerobic
exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained
for the exercise session.
Health benefits. Besides strengthening your heart and lungs, aerobic exercise can help lower
your cholesterol, reduce your risk of type 2 diabetes, improve your immune function, and lower
your blood pressure. Physical benefits. Aerobic exercise burns up calories, which can in turn
help you shed excess weight.

Resistance training increases muscle strength by making your muscles work against a weight
or force. Different forms of resistance training include free weights, weight
machines, resistance bands and your own body weight. A beginner needs to train two or three
times per week to gain the maximum benefit.
Benefits:
Resistance training may increase resting metabolism by about 7 percent and help minimize
muscle loss. A regular strength training program helps you reduce body fat and burn calories
more efficiently, which can result in healthy weight loss.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle

group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and
achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility,
and range of motion.
Why it's important. Stretching keeps the muscles flexible, strong, and healthy, and we need
that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and
become tight. ... Injured muscles may not be strong enough to support the joints, which can lead
to joint injury.
Stretching is one activity that you can (and should) do every day of the week! Aim to spend at
least 5-10 minutes of stretching most days of the week (at least 5 days for optimal benefit).
Stretching 3-6 days a week for a minimal amount of time can drastically improve mobility.