Definition:
Exercise is any bodily activity that enhances or maintains physical fitness and
overall health and wellness. It is performed for various reasons, to aid growth and improve
strength, preventing aging, developing muscles and the cardiovascular system,
honing athletic skills, weight loss or maintenance, improving health[2] and also for enjoyment.
Many individuals choose to exercise outdoors where they can congregate in groups, socialize,
and enhance well-being
Exercise is physical activity that is planned, structured, and repetitive for the purpose of
conditioning the body. Exercise consists of cardiovascular conditioning, strength and resistance
training, and flexibility.
Benefits of exercise:
Preventing weight gain and maintaining healthy weight
Reducing blood pressure and cholesterol
Improving coordination
Improving self-esteem and self-confidence
Decreasing the risk of developing diabetes, cardiovascular disease, and certain types of
cancer
Increased life expectancy
classification of exercise
Anaerobic
Aerobic exercise Flexibility
exercise
Aerobic exercise:
Aerobic exercise is any physical activity that uses large muscle groups and causes the
body to use more oxygen than it would while resting. The goal of aerobic exercise is to
increase cardiovascular endurance. Examples of aerobic exercise
include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing,
playing tennis, continuous training, and long distance running.
Anaerobic exercise:
Anaerobic exercise, which includes strength and resistance training, can firm, strengthen,
and increase muscle mass, as well as improve bone density, balance,
and coordination. Examples of strength exercises are push-ups, pull-ups, lunges, squats,
bench press. Anaerobic exercise also includes weight training, functional training, eccentric
training, interval training, sprinting, and high-intensity interval training which increase short-
term muscle strength.
Flexibility:
Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to
improve joint flexibility and keep muscles limber. The goal is to improve the range of
motion which can reduce the chance of injury.
Purpose:
A sedentary lifestyle and excess caloric consumption are the primary causes of this increase
in overweight and obesity; regular exercise is considered an important factor in controlling
weight. Overweight and obese children and adolescents are at higher risk of developing several
medical conditions, including the following:
Asthma
Diabetes
Hypertension
Orthopedic complications, such as hip and knee pain and limited range of motion
Cardiovascular disease
High cholesterol
Sleep apnea
Psychosocial disorders, such as depression, negative body image, and eating disorders
Asthma exercise:
Swimming.
Walking.
Biking.
Recreational biking.
Short-distance track and field.
Sports with short bursts of activity.
Diabetes exercise:
Walking
Cycling
Swimming
Team sports
Aerobic dance
Weightlifting
Resistance band exercises.
Hypertension exercise:
1. Walking
2. Biking
3. Cycling,
4. Tread milling or
5. Pedal pushing.
6. Weight training.
7. Swimming.
Cardio vascular disease exercise :
Hiking
Jogging
Cycling
Rowing
Running
Elliptical training
High cholesterol exercise:
1. Run or jog.
2. Walk.
3. Bike to work or just for fun.
4. Take a few laps at the pool.
5. Lift a few weights.
6. Strike a few yoga poses.
Reference:
Mcardle, William D., Frank I. Katch, and Victor L. Katch. Exercise Physiology: Energy, Nutrition, and
Human Performance , 5th ed. Philadelphia: Lippincott, 2001.
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