1. Enhance cardiopulmonary function: Aerobic exercise such as running and swimming can improve cardiopulmonary function and enhance the health of cardiovascular system.

2. Shape your body: Fitness can help burn fat, increase muscle mass, make your body lines more symmetrical and shape your body.

3. Improve immunity: Moderate exercise can improve the body's resistance and reduce the chance of getting sick.

4. Improve the quality of sleep: Exercise can consume excess energy in the body, making it easier for people to fall asleep at night and improving the quality of sleep.

5. Reduce stress: Exercise helps to release endorphins, which makes people feel happy, thus reducing stress.

6. Enhance bone density: Resistance training such as weightlifting can increase bone density and prevent fractures and osteoporosis.

7. Delay aging: Moderate exercise can delay the aging process and keep people young.

8. Improve self-confidence: You can improve your self-confidence and self-esteem by exercising to achieve your ideal figure and health.

9. Enhance social interaction: gyms, sports clubs and other places can meet like-minded friends and enhance interpersonal communication.

10. Cultivate good habits: Sticking to fitness needs to overcome inertia and difficulties, which helps to cultivate self-discipline, perseverance and tenacity.