Eid Mubarak everyone!
The end of Ramadan has been marked with Eid-al-Fitr celebration. A festive spirit was in the air. Family, relatives and friends gathered and had the first daylight meal together. During Ramadan, some may have been less physically active than usual; hence it is now the time to return to normal activity and be active.
Being active physically is crucial to improve an individual’s quality of life and mental health as well as maintain healthy body weight. Physical activity also reduces the risk of non-communicable diseases (NCDs) including type 2 diabetes, heart disease and stroke, various cancers including colon and breast cancer, and depression. In Bangladesh, NCDs are estimated to account for 580 000 deaths annually which is 67% of all deaths. Twenty seven percent of the adults in Bangladesh are not physically active enough; physical inactivity is higher among women (41.3% of adults) compared to men (10.5% of adults).
It is worth noting that one does not have to be an Olympian athlete or have a gym membership to do regular physical activity as it can be expensive. Physical activity can be incorporated into household activities, work, travel and leisure time. For instance, instead of taking a rickshaw or CNG, an individual can walk or ride a bicycle for a short distance commute. Instead of taking an elevator, an individual can use the stairs.
Physical activity does not require a special place such as a sports center or fitness center because it can be done anywhere, be it home, hotel, office or parks. Dhaka, the capital city of Bangladesh, for instance, has a total of 41 parks and 16 playing fields1 including Gulshan Lake Park, Uttara Sector One Park, Rumna Park and Tikatuli Park. These parks provide a place for the public to engage in free outdoor physical activity such as brisk walking, jogging, running or playing badminton or cricket. When choosing a place for physical activity, ensure it is safe, secure, well maintained and well lit.
The World Health Organization recommends at least 60 minutes of moderate intensity physical activity over the course of one day for children and adolescents. Healthy adults aged 18 to 64 should do at least 150 minutes of moderate-intensity every week, which is approximately 20 minutes every day. Here are some practical tips to increase physical activity in your daily life:
- Walk up and down the stairs instead of taking the elevator;
- Walk or ride a bicycle rather than taking a CNG or a car;
- Get off the bus one stop early and walk the rest of the way to your destination;
- Go for a brisk walk, jog or run;
- Join a yoga, Zumba or boxing class