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您请求的操作仅限于组中的用户:===运动===分为:#负重运动:*低冲击负重活动，如散步、太极、瑜伽。*高冲击负重活动，如慢跑和振动平台。2.阻力和力量训练:*例子包括举重、游泳、骑自行车。[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/] Hong AR, Kim SW.。抗阻运动对骨骼健康的影响。内分泌与代谢。2018年12月1日;33(4):435-44。体力活动和锻炼已被证明可以降低骨质疏松症、心血管疾病、抑郁和肥胖的风险。====骨质疏松症和骨密度====[[文件:更年期-骨质疏松症。jpeg|拇指|骨密度随着更年期而下降]]研究表明，物理治疗师能够帮助有[[骨质疏松症]]和骨密度降低风险的人提供有关运动和运动处方的指导。然而，并不是所有的运动都对骨密度(BMD)有相同的成骨作用。[[阻力运动|阻力运动]]具有更强的成骨作用，要使运动有效，其机械负荷应超过[[日常生活活动|日常生活活动]]。 To obtain the best results, a combination of exercises that include both resistance and weight-bearing exercises is the best choice to optimize strength and function. Resistance exercise affects muscular loading whereas weight-bearing exercises have a mechanical loading effect on bone. The mechanisms in which exercise impacts bone density is still not clear but research suggests that exercise increases the activity of osteoblasts and inhibits osteoclast activity. Enhanced bone strength increases the cross-sectional area due to mechanical loading, which in turn increases bone resistance. A systematic review encompassing only randomized controlled trials, conducted by Howe et al. (2011), examined the effectiveness of exercise interventions in preventing bone loss and fractures in postmenopausal women, and they found that exercise was a safe and effective way to prevent bone loss in this population.Guirguis-Blake JM, Michael YL, Perdue LA, Coppola EL, Beil TL. [https://jamanetwork.com/journals/jama/article-abstract/2678103 Interventions to prevent falls in older adults:] updated evidence report and systematic review for the US preventive services task force. Jama. 2018 Apr 24;319(16):1705-16.Howe TE, Shea B, Dawson LJ, Downie F, Murray A, Ross C, Harbour RT, Caldwell LM, Creed G[https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000333.pub2/abstract . Exercise for preventing and treating osteoporosis in postmenopausal women.] Cochrane database of systematic reviews. 2011(7). Additionally, higher levels of participation in physical activity were independently associated with lower weight, waist circumference, and risk of substantial weight gain. ==== Cardiovascular Disease (CVD)==== Regular and gradual aerobic exercise programs can improve cardiorespiratory endurance and decrease the risk of [[Cardiovascular Disease|Cardiovascular Disease (CVD)]]. Some research suggests that exercise increases levels of high-density lipoproteins (HDL), decreases low-density lipoproteins (LDL), and controls [[hypertension]], which in turn improves cardiovascular health.Nystoriak MA, Bhatnagar A. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/ Cardiovascular effects and benefits of exercise. Frontiers in cardiovascular medicine]. 2018 Sep 28;5:135. ==== Depression ==== Exercise therapy has the ability to relieve some symptoms in persons with depression when compared to participants without clinical depressive symptoms.Wegner M, Helmich I, Machado S, E Nardi A, Arias-Carrión O, Budde H. [http://www.eurekaselect.com/122692/article Effects of exercise on anxiety and depression disorders: review of meta-analyses and neurobiological mechanisms.] CNS & Neurological Disorders-Drug Targets (Formerly Current Drug Targets-CNS & Neurological Disorders). 2014 Aug 1;13(6):1002-14. Research shows an increase in levels of brain-derived neurotrophic factor (BDNF) in the depressed population, however, this did not result in an improvement in depressive symptoms. The mechanisms in which exercise impacts depression is not clear.Szuhany KL, Otto MW. [https://www.sciencedirect.com/science/article/abs/pii/S0022395619314062?via%3Dihub Assessing BDNF as a mediator of the effects of exercise on depression.] Journal of Psychiatric Research. 2020 Feb 8. ==== Obesity ==== Regular exercise programs show to increase metabolic rate and energy expenditure, promoting the loss of abdominal fats and helping with [[obesity]].

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