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Today is the 556th issue of Jian Ge Said to accompany you
A few days ago, 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 Physical Activity of Chinese Groups (2021)", which is China's first physical activity guide for the whole population, and there are guidelines for Chinese people to follow for physical activity.
Physical activity > exercise
This is a guide to physical activity, the first thing you need to know is, what is physical activity? Don't confuse physical activity with exercise. Physical activity, corresponding to physical activity in English, refers to the autonomous activity of energy expenditure caused by the contraction of the skeletal muscles of the body, including activities of various types, intensities, and categories that are carried out at any time [1].
Therefore, the scope of physical activity is larger than sports, which can generally be divided into four categories, one is occupational activities, such as the work of workshop workers; the other is transportation travel, such as commuting or going out; the third is housework, such as cleaning; and the fourth is leisure activities, such as going to fitness, running and so on after work.
Research confirms that physical activity is good for everyone, no matter what race you are, regardless of age, tall, fat, thin, athletic ability, you can benefit from physical activity. Regular physical activity can improve brain health, help with weight management, enhance bone and muscle function, prevent cardiovascular disease, diabetes and other diseases, improve daily activity, prevent falls and other benefits [2].
The more you move, the healthier you get
However, China's survey found that the proportion of adults exercising regularly is only 18.7%, while sedentary poor lifestyle is common, more than half of adults are overweight or obese, and physical activity is very lacking [3]. In order to improve the public's awareness and ability to exercise physical activity, and give scientific guidance, the National Health Commission issued the "Guidelines for Physical Activity of Chinese Groups (2021)".
The guidelines propose that Chinese group of physical activities should follow the sixteen-character general principle: moving is beneficial, more active is better, moderate strength, and persistence is expensive.
Let's take a closer look at the general rules of the sixteen characters:
Movement is beneficial, which means that those who lack physical activity should change their sedentary behavior, do not need to stick to the duration of exercise, as long as they move, they can promote health.
Hyperactivity is better, and for people who already have a certain level of activity, increase the frequency and intensity of activity, and the health benefits are greater.
Moderate strength means that everyone's physical activity needs to be decided according to their current physical condition, for example, people who are usually very inactive cannot immediately carry out long-term high-intensity exercise, and should be gradually and gradually on the basis of ensuring sports safety.
You are in the insistence, human muscles and bones follow the principle of use in and out, so we must adhere to exercise, can not fish for three days and dry the net for two days, and regular exercise can effectively reduce sports injuries, moreover, the benefits of activity are not seen overnight, long-term adherence to exercise in order to obtain sustained health benefits.
Overall, activity is healthy for all, and it is recommended to minimize sedentary behavior, engage in physical activity and meet the recommended amounts of guidelines (see table below), and warm up adequately before exercise to ensure exercise safety.
Physical Activity Guidelines[1]
Brother Jian said
Physical activity, simply put, refers to all the autonomous activities that require energy consumption, such as housework, commuting, and so on.
All physical activity is good for health, and all people can benefit from physical activity.
As long as you are active, it is better than not being active, and it is recommended that you reduce your sedentary and insist on moving.
Today's content is finished, and the next issue is more exciting.
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bibliography
[1] Chinese Expert Consensus Committee on Medical Nutrition Therapy for Overweight/Obesity, Chinese Expert Consensus on Medical Nutrition Therapy for Overweight/Obesity (2016 Edition), Chinese Journal of Diabetes, 2016, 8(9): 525-540
[1] Experts interpret the "Guide to Physical Activity of Chinese Groups (2021)".2021-12-29. http://www.nhc.gov.cn/wjw/ftsp/202112/293db92c1a4d4b658adea4fe09adaf7d.shtml
[2] Benefits of Physical Activity. 2021-11-1. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
[3] Report on nutrition and chronic disease status of Chinese residents (2020).Journal of Nutrition.2020,42(6):521.
Speaker: Liu Jian
Editor-in-Charge: Tan Suzhen