Take a look at how much exercise you are suitable for every day Jiangsu Institute of Physical Education experts explain physical activity and health, adults need 150 minutes of moderate intensity activity per week The third national physical fitness monitoring work in our province conducted a survey on lifestyle and physical fitness status. The results show that there are differences in the lifestyles of people with different physique conditions. Life? lifestyle and physical activity have a close relationship with health. The World Health Organization report confirmed that four types of diseases – cardiovascular disease, cancer, respiratory disease and diabetes – account for about 80% of all deaths from non-communicable diseases, and they all share four common risk factors: tobacco use, physical inactivity, harmful use of alcohol and poor diet. Physical inactivity has become the fourth risk factor for death worldwide, and increasing physical activity can effectively reduce the incidence of cardiovascular disease, hypertension, diabetes, breast cancer, colorectal cancer, and depression. A See how much physical activity is right for you? Moderate intensity activity: 60 minutes/day for adolescents, 150 minutes/week for adults Since physical activity is so important, what is physical activity? To put it simply, any physical action that involves contraction of limbs and trunk muscles and produces energy expenditure can be called physical activity. In other words there is physical activity in all aspects of life, such as housework, walking, biking, climbing stairs and exercising. In 2010, the World Health Organization gave specific recommendations and instructions for physical activity for children and adolescents, adults and the elderly: 1. The recommended amount of physical activity for older adults is the same as that for adults, but also to strengthen balance, fall prevention and muscle strength 4. The requirements for physical activity are both time and intensity. It is difficult for lay people to grasp the intensity, so here is a simple way to measure the intensity: 1. Such as brisk walking, dancing, gardening, housework, the body slightly sweating. 2. High-intensity physical activity: requires a lot of effort and causes shortness of breath (cannot talk) and significantly faster heart rate, such as running, fast uphill walking/climbing, fast cycling, aerobics, fast swimming, competitive sports (soccer, tennis, badminton, basketball), etc., with significant sweating. The intensity of different types of physical activity varies from person to person and also depends on the individual’s previous exercise and their relative fitness level. The first benefit through moderate or higher intensity physical activity is an increase in the body’s cardiorespiratory fitness. Cardiorespiratory fitness refers to the ability of the human lungs and heart to carry oxygen from the air and deliver it to all parts of the body for use. People with good cardiorespiratory function can make exercise last longer and not get tired soon, and can also make work longer and more efficient. Poor cardiorespiratory function, easy fatigue, mental depression. Another important significance of enhanced cardiorespiratory function is to reduce the incidence of heart disease, hypertension, diabetes and other diseases. C What if I don’t have time or space to be active? As long as you are willing to complete the recommended amount of physical activity is easy Many people are aware of the importance of exercise for health, but the limitations of time, space and exercise equipment often do not go to exercise. And according to the latest recommendations from the World Health Organization, to improve and maintain health, completing the recommended amount of physical activity can be beneficial to maintaining and improving health, and more physical activity will bring more benefits. The new recommendations address two issues: Issue 1 Too busy to find the time Solution: Completing the recommended amount of physical activity does not require 30 minutes of physical activity at a time. The amount of activity can be accumulated over the course of the day: 10 minutes of brisk walking three times a day; or 20 minutes in the morning and then another 10 minutes later in the day. Problem 2 No space around to exercise Solution: Physical activity can be incorporated into your daily activities, at work, school, home or in traffic. Even if there is no space, you can still incorporate 30 minutes of physical activity into your daily life to improve your health. So time, space, and equipment are no longer an issue, and you can easily accomplish a moderate amount of physical activity for 30 minutes a day, five times a week, if you want. D You can do physical activity like this! Get off the bus a stop or two early, take a break after a meal and then take a brisk 10-minute walk outdoors. In your daily life, it is easier to meet the physical activity requirements by regularly doing the following activities: (1) Undertake household chores, such as cooking, laundry, cleaning, caring for plants and pets, etc. (2) Choose walking or biking as the main mode of transportation. (3) When taking public transportation, get off the bus one to two stops earlier or walk a certain distance before taking the bus. (4) Park your car farther away when traveling by car to increase the chance of walking. (5) Move up and down in a building of about 3 floors, give up the elevator and take the stairs instead, environmental protection and fitness. (6) leisure time to participate in a variety of sports. (7) minimize sitting or lying down to watch TV, reading and using the computer and other static activities, while carrying out these activities to carry out some physical activities, such as stretching limbs, stepping in place, etc.. An office worker can complete 150 minutes of moderate intensity physical activity per week in this way: leave a distance of 1 km for walking on the way to and from work every day, and finish it in 10 minutes, which is moderate intensity. Take a short break after dinner and walk outdoors for another 10 minutes. This will complete 30 minutes of moderate intensity physical activity every day, 5 working days a week, the total amount of physical activity can be completed without notice.