It is certain, except for cons-indications of a doctor, the sport benefits to your health. But as in many areas, depending on the dosage, in other words, the rate at which you exercise one or more sports activities will largely influence the results.
Play sports day
Firstly, choose the day for sport. In fact, exercising just before sleeping is not the best thing to do, you risk having problems to get to sleep (excitation).
Multiply sports sessions
Better make sport sessions spread throughout the week (eg 3 times per week) to a single session, certainly more consistent on a single day (eg Sunday)! It is the regularity in the sport that pays for health. Better, for example, make 3 or 4 times a week in a gym because ¾ hour session rather than jogging 3 hours every Sunday!
Endurance sports and health
Finally, endurance sports such as fitness are far more beneficial to human health than other sports. The reason is that muscle building exercises like cardio are ideal for cardiovascular and respiratory systems!
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