This list is partly based on overview articles where researchers have summarized the studies that have been done so far on these particular forms of training and partly on the views of experts, couples and coaches in the TV series Best training. Some forms of training, such as running, are more studied and there the scientific basis is stronger.
Yoga
advantages:
Improves balance and mobility.
Lowers blood pressure.
Strengthens muscles.
Reduces perceived stress.
Improves sleep.
Cons:
You need to get away on a passport.
Requires guidance.
Does not improve fitness.
Risk of injury if you overdo / push yourself.
Martial art
advantages:
Versatile training that provides coordination, fitness and strength.
Improves blood fats and sugar balance.
Fun to work out together.
Good to be able to self-defense.
Provides self-confidence and self-esteem.
Counters stress.
Good to learn fall techniques.
Cons:
You need to get away on a passport.
Technology must be learned.
Does not fit the untrained.
Requires partner in technical training.
You have to train often and hard.
Injury risk if you make a mistake.
Running
advantages:
Easily accessible and easy - the only thing needed is a pair of good shoes.
Quick results for fitness, heart and lungs.
Improves metabolism, blood pressure, sugar balance and blood fats.
Provides better posture.
Good for working memory and concentration ability.
Prevents stress and depression.
Strengthens cartilage and skeleton.
Cons:
Easy to go out too hard.
Often perceived as boring.
Feeling in the bones, knees, hips common for untrained.
Does not provide as much strength and mobility
daily exercise
advantages:
Can be done anywhere and anytime.
Every extra activity counts.
The health effects are the same as when running for the untrained.
Large outcome of relatively little effort.
Breaks sedentary.
Fits all.
Good first step for anyone who wants to get fit.
Cons:
Not enough to improve fitness and strength for the well-trained.
You are never "done" - going on all the time.
For training and how it affects health, you can see in the SVT program Best training.