There is no good or bad exercise. Rather it is the right exercise for the right person, at the right time and performed the right way.
Exercise is a stress and every session has a cost. Balance your training with the right amount and quality of recovery to ensure the effects are positive.
Fitness is made up of many factors. The fitness to run a marathon is very different from that required to sprint 100m, throw a discus compete as a bodybuilder. The type of training that you should do depends on your particular goals.
Like the saying goes if you fail to plan you are planning to fail. Get clear about your goals and set objectives for your training.

6 pillars to engage your body + achieve a higher VIBE

Create more energy with these six principles;

Thoughts. Dream affirming thoughts are energizing + increase happiness
Breathing. Reduce stress + allow your body to heal
Hydration. Drink .033 L of water for every kg of your bodyweight daily to keep things moving
Nutrition. Eat high quality organic food that's best for your biochemical individuality
Sleep. Optimal circadian rhythm to promote restorative sleep + regenerative functions of the body
Exercise and movement. Regular movement + energy building exercises to increase vitality