Siddiqui N I, Nessa A, Hossain M A
Department of Endocrinology, Mymensingh Medical College, Mymensingh, Bangladesh.
Mymensingh Med J. 2010 Jan;19(1):154-8.
Any bodily activity or movement that enhances and maintains overall health and physical fitness is called physical exercise. Habit of regular physical exercise has got numerous benefits. Exercise is of various types such as aerobic exercise, anaerobic exercise and flexibility exercise. Aerobic exercise moves the large muscle groups with alternate contraction and relaxation, forces to deep breath, heart to pump more blood with adequate tissue oxygenation. It is also called cardiovascular exercise. Examples of aerobic exercise are walking, running, jogging, swimming etc. In anaerobic exercise, there is forceful contraction of muscle with stretching, usually mechanically aided and help to build up muscle strength and muscle bulk. Examples are weight lifting, pulling, pushing, sprinting etc. Flexibility exercise is one type of stretching exercise to improve the movements of muscles, joints and ligaments. Walking is a good example of aerobic exercise, easy to perform, safe, effective, does not require any training or equipment and less chance of injury. Regular 30 minutes brisk walking in the morning with 150 minutes per week is a good exercise. Regular exercise improves the cardiovascular status, reduces the risk of cardiac disease, high blood pressure and cerebrovascular disease. It reduces body weight, improves insulin sensitivity, helps in glycemic control, prevents obesity and diabetes mellitus. It is helpful for relieving anxiety, stress, brings a sense of well being and overall physical fitness. Global trend is mechanization, labor savings and leading to epidemic of long term chronic diseases like diabetes mellitus, cardiovascular diseases etc. All efforts should be made to create public awareness promoting physical activity, physically demanding recreational pursuits and providing adequate facilities.
任何能够增强和维持整体健康及身体素质的身体活动或运动都被称为体育锻炼。定期进行体育锻炼的习惯有诸多益处。锻炼有多种类型，如有氧运动、无氧运动和柔韧性运动。有氧运动通过交替收缩和放松来活动大肌肉群，促使深呼吸，使心脏泵出更多血液以实现充分的组织氧合。它也被称为心血管运动。有氧运动的例子有散步、跑步、慢跑、游泳等。在无氧运动中，肌肉会在拉伸时强力收缩，通常借助机械辅助，有助于增强肌肉力量和增大肌肉块。例子有举重、拉、推、短跑等。柔韧性运动是一种伸展运动，可改善肌肉、关节和韧带的活动。散步是有氧运动的一个好例子，易于进行、安全、有效，不需要任何训练或设备，受伤几率较小。每周早上进行30分钟的轻快散步，每周累计150分钟，就是一项很好的锻炼。定期锻炼可改善心血管状况，降低患心脏病、高血压和脑血管疾病的风险。它能减轻体重，提高胰岛素敏感性，有助于血糖控制，预防肥胖和糖尿病。它有助于缓解焦虑、压力，带来幸福感和整体身体素质的提升。全球趋势是机械化、节省劳动力，这导致了糖尿病、心血管疾病等长期慢性病的流行。应尽一切努力提高公众意识，推广体育活动、体力要求较高的娱乐活动并提供充足的设施。
