Spring is the season of recovery, and it is also the season of high incidence of chronic diseases. Cardiovascular diseases, diabetes, malignant tumors and chronic respiratory diseases are the four major chronic diseases in mainland China, which seriously threaten the health of residents. People who fall somewhere between healthy people and people with chronic diseases are often referred to as those at high risk for chronic disease. People at high risk of chronic diseases are known as the "reserve army" of chronic diseases, and a large number of high-risk groups in mainland China are transformed into chronic disease patients every year. The plan of the year lies in the spring, and the "reserve army" can be physically active in this spring, which can be classified as a healthy population, effectively reducing the incidence of diseases and improving the quality of life.
What physical activity can people at high risk of chronic disease do?
1. Static exercise: sitting in the office, watching TV, playing electricity, etc. The intensity is small, the less per day, the better, no more than 60 minutes in a row.
2. Strength and muscle training: weight training, sit-ups, push-ups, elastic bars, tension bands, etc. The intensity is slightly more than the muscle load, 2~3 times a week, every 10 movements as a group, do 1~3 sets.
3. Aerobic and leisure sports: aerobic dance, jogging, cycling, swimming, billiards, tennis, basketball, golf, etc. The intensity is medium to high, 3~5 times a week, more than 20 minutes each time.
4. Stretching exercises: soft gymnastics, stretching, yoga, Baduanjin, etc. Stretch the intensity until there is a feeling of tension, 5~7 times a week, each movement lasts for 30 seconds, and do 6~10 movements each time.
5. Activities in life: walking, climbing stairs, gardening activities, doing housework, commuting, running errands, shopping, cycling, etc. The intensity is moderate, multiple times a day, and each item accumulates more than 30 minutes.
Tips:
Physical activity that people at high risk of chronic diseases can do is like an exercise pyramid, so it is best to minimize static exercise in life, and it is best to sit for 1 hour and get up and move.
Source: Shaanxi CDC
Shaanxi Net Hancheng Station (Editor Wang Meina)