"Chinese Group Physical Activity Guide (2021)" released! Compared with the new guide, have you "moved" enough?

The "Guide to Physical Activity Chinese Groups (2021)" was released

Compared with the new guide, have you "moved" enough?

Reporter Chu Chao

Recently, under the guidance of the Disease Control Bureau of the National Health Commission, the Chinese Center for Disease Control and Prevention and the Sports Science Research Institute of the General Administration of Sport of the People's Republic of China took the lead in organizing and compiling the "Guidelines for Chinese Groups of Physical Activity (2021)" (hereinafter referred to as the "Guidelines") was officially released. The Guidelines recommend that people reduce static behavior and stay physically active every day, and recommend physical activity for different groups of people.

So, compare that with the new guide.

Is your physical activity up to standard?

"Moving" less, more harm

What is physical activity?

Chen Junshi, an academician of the Chinese Academy of Engineering, said in his interpretation of the Guide,

Physical activity includes all types, intensities, and categories of activities, that is, the various activities that people do for different purposes in a day are called physical activity.

According to the Classification of the World Health Organization, physical activity can be divided into 4 categories:

1. Occupational activities, that is, physical activities at work;

2. Transportation, such as physical activities such as walking and cycling;

3. Housework;

Fourth, it is a leisure activity, such as swimming, running, playing ball and so on in spare time.

The emphasis on physical activity is due to the fact that a large number of studies at home and abroad have confirmed that physical inactivity (such as sedentary) has become the fourth major risk factor for death worldwide, the top three being hypertension, smoking, and hyperglycemia.

Insufficient physical activity will affect children's physical development; it will be superimposed with other unhealthy living habits (such as unhealthy diet, smoking, drinking, etc.), constituting a common risk factor for many chronic diseases (such as cardiovascular and cerebrovascular diseases, cancer, chronic respiratory diseases, diabetes, etc.); it will affect psychological status, cognition, sleep quality and bone health.

To "move" safely, moderately, and persistently

The general principle of the Guidelines is to guide the Chinese people to carry out moderate physical activity.

Chen Junshi said that the general rules include 4 articles,

One

"Moving is beneficial, more active is better, moderate strength, expensive in persistence";

Two

"Reduce static behavior and keep the body active every day";

Three

"Physical activity to reach the recommended amount";

Four

"Safe physical activity".

Chen Junshi made the following interpretation of the general rules: "Moving is beneficial" means that people who usually lack physical activity should change their static and sedentary lifestyle. Moving is better than not moving, and moving a little more is better than moving a little less, so it is better to emphasize "moving more." Low-intensity, short-term physical activity accumulates to benefit health, while strengthening frequency and intensity can lead to better health effects. Hyperactivity refers to increasing the time, intensity, and amount of activity at the original level of physical activity.

"Moderate capacity" refers to people with poor muscle and cardiopulmonary function, which should start from a low level, gradually increase, and gradually. If the body feels tired and uncomfortable before the activity, do not do the activities that are not enough. Even if you have the ability to complete activities in the past, if you feel uncomfortable at present, you should moderate it.

"You are persistent" means that physical activity to promote health is not overnight, but long-term persistence. Because all tissues of the human body have the characteristics of "using it and retiring", that is, as long as it is used, it can be made stronger, and it will slowly regress without using it. Therefore, we must adhere to the training of endurance to enhance the contractility of the heart, maintain the elasticity of arterial blood vessels, and make bones and muscles stronger. In addition, consistent exercise can also make physical activity safer and reduce the occurrence of sports injuries.

"Reduce static behavior", that is, you can't always sit, you must move when you sit for a period of time, you must keep your body in an active state every day, you can stand without sitting, and if you can move, you will not be still. In addition, physical activity should be up to the amount recommended by the Guidelines. "Safe physical activity" means avoiding injury while performing physical activity.

To "move" enough time and amount

What level of exercise should people of different ages achieve?

The Guide recommends accordingly.

Babies up to two years old

Interactive play, do not look at the screen

Various forms of interactive play with caregivers are performed daily.

Children who can walk independently perform at least 3 hours of physical activity per day.

The static behavior time does not exceed 1 hour at a time.

It is not recommended to look at various screens.

Children 3-5 years old

Do more outdoor activities

Do at least 3 hours of physical activity a day, including 1 hour of active play, and encourage more outdoor activities.

Each static behavior should not exceed 1 hour.

The cumulative video time per day shall not exceed 1 hour.

Adolescents aged 6-17 years

Practice strength 3 days a week

Engage in at least 1 hour of moderate to high intensity physical activity per day, and encourage outdoor activities.

Perform at least 3 days of muscle strength exercises and bone strengthening exercises per week.

Reduce static behavior, each static behavior lasts no more than 1 hour, and the cumulative screen time is less than two hours per day.

Adults aged 18-64 years

Adhere to moderate-intensity aerobic exercise

Cumulative 2.5 to 5 hours of moderate-intensity aerobic activity per week, or 75-150 minutes of high-intensity aerobic activity, or an equivalent combination of moderate-intensity and high-intensity aerobic activity.

Do muscle strength exercises for at least two days a week.

Maintain daily physical activity and increase activity.

Elderly people 64 years and older

Exercise balance, flexibility, flexibility

Physical activity recommendations for adults also apply to the elderly.

Stick to balance, flexibility and flexibility practice.

If the body does not allow 2.5 hours of moderate-intensity physical activity per week, then all kinds of physical activity within its capacity should be increased as much as possible.

Chronically ill patients

Regularity is more important than intensity

Patients with chronic diseases should consult a doctor before performing physical activity and begin it under the guidance of a professional.

If the body allows, refer to the physical activity recommendations of peers.

If the body does not allow it, regular physical activity according to its own situation is still encouraged. No emphasis on intensity, but emphasis on regularity.

The pictures in this article are from the Internet

Edit || Chu Chao Wan Tao

The duty director || Fan Hongbo