CCTV News:Nowadays, people pay more and more attention to health, and pay more attention to maintaining proper physical activity every day. So what exactly is the most scientific activity? Now there is an authoritative guide. On the 29th, the National Health and Wellness Commission issued an expert interpretation of "Guide to Physical Activities of People in China (2021)", giving targeted activity plans for different groups of people.
Question 1: What’s the difference between physical activity and exercise?
Chen Junshi, Academician of China Academy of Engineering:People in a day, for different purposes, all kinds of activities are called (physical activities), including all types, intensities and categories of activities. Why emphasize physical activity? Because a large number of studies at home and abroad have confirmed that lack of physical activity, that is, sedentary, has become the fourth major risk factor for death worldwide.
According to experts, insufficient physical activity may affect children’s growth and development, while for adults, it may increase the risk of chronic diseases such as hypertension and diabetes, and also affect sleep and bone health.
Question 2: How should different groups of people move?
The Guide is aimed at children aged 2 and under, 3— 5-year-old children, 6— 17-year-old children and adolescents, 18— Six groups of people, including 64-year-old adults, 65-year-old people and patients with chronic diseases, have given guidance on physical activities. Generally speaking, exercise is beneficial, more exercise is better, moderate efforts are needed, and persistence is important.
Zhao Wenhua, Chief Nutritionist of China Center for Disease Control and Prevention:Children under 2 years old, first, have various forms of interactive play with caregivers every day; Second, children who can walk independently should have at least 180 minutes of physical activity every day, that is, 3 hours; Third, the time limit should not exceed 1 hour at a time, that is, being held and bound; Fourth, it is not recommended to look at various screens.
Children aged 3 to 5 should have 180 minutes of physical activity every day, including 60 minutes of active play, encouraging more outdoor activities, no more than 1 hour of static behavior every day, and no more than 1 hour of cumulative time watching the screen every day.
Zhao Wenhua, Chief Nutritionist of China Center for Disease Control and Prevention:For children and adolescents aged 6 to 17, first, they should engage in moderate to high-intensity physical activities for at least 60 minutes every day, and encourage outdoor activities as the mainstay; Second, at least three days a week to exercise muscle strength and strong bones; The third is to reduce static behavior, each static behavior can not last more than 1 hour, and the video time per day should be less than 2 hours.
Adults between the ages of 18 and 64 should do 150 to 300 minutes of moderate-intensity activities or 75 to 150 minutes of high-intensity activities every week, do muscle exercises for at least two days every week, and maintain daily physical activities to increase the amount of activities.
Zhao Wenhua, Chief Nutritionist of China Center for Disease Control and Prevention:Older people aged 65 and above can completely follow the physical activity suggestions of adults if their physical health permits; Adhere to the practice of balance, flexibility and flexibility; If physical conditions do not allow, try to increase all kinds of physical activities as much as possible. Patients with chronic diseases should consult their own doctors and start physical activities under the guidance of professionals.