Lack of exercise and physical activity is the greatest public health problem of the 21st century. In 2007, the American College of Sports Medicine and the American Medical Association jointly launched the EIM program, which focuses on increasing physical activity and appropriate exercise for health, hoping to spread the concept that “the human body can benefit greatly from exercise, and that the proper formulation and use of exercise and physical activity prescriptions is essential to promote exercise and physical activity. We hope to spread the concept of “the human body can benefit greatly from exercise, and the proper formulation and use of exercise prescriptions and other measures to promote exercise and physical activity”. What kind of exercise is good medicine? The WHO has issued global recommendations on the health benefits of physical activity, and here are the recommended levels of exercise for the population. Recommendations for the 5 to 17 age group At least 3 times a week of higher intensity physical activity 1. Children and adolescents aged 5 to 17 should have at least 60 minutes of moderate to vigorous physical activity per day. 2. 60 minutes or more of physical activity can provide additional health benefits. 3. Daily physical activity is based on aerobic exercise, and at least three times a week, higher-intensity physical activity should be performed, including activities to strengthen muscles and bones. Physical activity of 60 minutes or more can provide more health benefits. Daily physical activity is based on aerobic exercise and should be performed at least 3 times a week with higher intensity physical activity, including activities that strengthen muscles and bones. For children, activities should not be too mild and intense, not once a day, but at least three times a week. The activities to strengthen muscles are mainly strength exercises, and the activities to strengthen bones are mainly impact force activities. For example, when walking, the impact force on the soles of the feet is not as great as running. For a child, the hope is that he can jump and run a little. Of course we want this activity to be done outdoors, in the sun. When ultraviolet light shines on the skin, the vitamin D precursor substances in the skin are easily converted to vitamin D. Many of the child’s functions are weakened if he faces the screen of a game console every day. Recommendations for the 18 to 64 age group Daily, moderate intensity, 30 minutes 1. Adults 18 to 64 years of age should get at least 150 minutes of moderate intensity aerobic exercise per week, or at least 75 minutes of higher intensity aerobic exercise per week, or a combination of both moderate and higher intensity with exercise. 2, aerobic exercise should last at least 10 minutes each time. 3.For more health benefits, adults should increase aerobic exercise to 300 minutes per week of moderate intensity or 150 minutes per week of higher intensity aerobic exercise, or a combination of both moderate and higher intensity with an equivalent amount of activity. 4, there should be at least 2 days per week for strong muscle activity involving large muscle groups. At least 150 minutes of moderate intensity aerobic exercise per week, or at least 75 minutes of greater intensity aerobic exercise per week, or a combination of both moderate and greater intensity aerobic exercise. For younger groups, higher intensity aerobic exercise is recommended, and for those who are weaker and just starting to exercise or older people, low to moderate intensity is recommended. 150 minutes a week can be 30 minutes a day, 5 days a week exercise. The 30 minutes per day can be done in one breath, or if you don’t have time, you can exercise for 10 minutes in one breath and accumulate enough for 30 minutes, but the intensity of the exercise should be reached. For additional health benefits, reach 300 minutes of moderate intensity per week or 150 minutes of higher intensity aerobic exercise per week, or a combination of equivalent amounts of both moderate and higher intensity activities. Perform strong muscle activity involving large muscle groups at least 2 days per week. The formula for aerobic exercise is “daily, moderate intensity, 30 minutes”. For older adults over 65 years of age, at least three days per week of activities to improve balance and prevent falls 1. At least 150 minutes per week of moderate intensity aerobic activity or at least 75 minutes per week of higher intensity aerobic activity or a combination of both moderate and higher intensity aerobic activity for older adults. 2. Aerobic activities should last at least 10 minutes each time. 3.For more health benefits, older adults should increase aerobic activity to 300 minutes per week of moderate intensity or 150 minutes per week of higher intensity aerobic activity, or an equivalent combination of both moderate and higher intensity activities. 4. Older adults who are less active should have at least 3 days per week of activities to improve balance and prevent falls. 5.At least 2 days a week should be spent on strong muscle activities involving large muscle groups. 6.Senior citizens who cannot achieve the recommended level of physical activity due to their health condition should be as physically active as their abilities and conditions allow. The exercise recommendations are basically the same as those for adults, and older adults who are less active should have at least three days a week of activities to improve balance and prevent falls. Because as we age, our muscles become weaker and the incidence of some bone and joint diseases increases, coupled with some chronic diseases, our balance becomes poor, and once we fall, the lighter the bruise, the heavier the fracture or even a more serious condition. Therefore, prevention of falls in the elderly is a very important topic in exercise science, and we hope that the elderly will increase their balance and prevent falls. Older adults also have at least 2 days a week for strong muscle activities involving large muscle groups. Some elderly people do not easily meet the recommended standards because of weakness or disease. For them, it is better to move than not to move, and it is better to move more than to move less, and it is better to move more appropriately within the limits they can accept. For some elderly people in wheelchairs, it is also possible to do more upper limb exercises. Recommendations for special populations Special populations need to develop exercise prescriptions 1, to clarify the purpose of exercise. 2.Evaluation of the individual’s physical fitness and disease status. 3.Observation of cardiovascular response during exercise. 4.Understand the exercise modality of interest. 5.Develop a reasonable exercise program. Special groups, such as people with coronary heart disease, hypertension or diabetes, need to follow the exercise prescription to exercise. For example, fasting blood sugar 16.7 mmol / L has, should first use hypoglycemic drugs to lower sugar. There are criteria for what kind of people cannot exercise. For example, if fasting blood sugar is 16.7, you should first use glucose-lowering drugs to lower sugar, and then exercise after your blood sugar is under control. In addition, we need to pay attention to the cardiovascular response, some people walk from the first floor to the third floor, blood pressure rose 20mmHg, while some people will rise 40mmHg, we need to observe. In addition each person’s interest in different exercises is different. It is necessary to develop a reasonable exercise, intensity, time, frequency, consumption goals and precautions. For example, if you have high blood pressure, your head should not be lower than your chest when you exercise, otherwise it will cause an increase in blood pressure fluctuations. People with chronic diseases are best supervised by a professional. There are also people with more serious diseases, such as those who have had a stent, it is best to go to the medical department to exercise under medical supervision. At the same time, the “Physical Activity Guidelines for Chinese Adults” proposes five physical activity recommendations: 1, daily physical activity of 6-10 thousand steps equivalent; 2, regular aerobic exercise of moderate intensity; 3, active participation in a variety of sports and recreational activities; 4, to maintain and improve muscle and joint function; 5, daily life “less static more mobile “. About exercise, you also need to know these What is the intensity of exercise for health? Exercise intensity refers to the amount of physical or stamina load the body is subjected to for a specified period of time, such as how fast or slow the walking or running speed is. Different intensities of exercise produce different physiological responses and have different health effects. Previous scientific evidence and exercise guidelines have emphasized moderate exercise intensity, often represented by brisk walking; as new evidence accumulates, the range of healthful exercise intensities is further expanded. The lower limit of moderate intensity has been reduced to the intensity of moderate speed (4 km/h) walking, and “high intensity” exercise such as moderate speed running has been included as a healthful physical activity because of its greater stimulatory effect on the whistle, circulatory system and metabolism than moderate intensity activity. Of course, the “high intensity” here does not mean that the body can withstand the ultimate physical load, but for the individual, in the premise of moderate strength, to encourage more movement. Is aerobic exercise the only health benefit? The distinction between aerobic and anaerobic exercise is based on the difference in the source of energy during exercise, with the former relying mainly on the tricarboxylic acid cycle and the latter on the phosphagen system and glycolysis. In our daily lives, we perform aerobic exercise such as walking every day, and at the same time, anaerobic exercise such as stair climbing is indispensable. The unique value of anaerobic exercise lies in its ability to promote muscle health more effectively. As the body’s largest organ of sugar storage, fat and sugar breakdown, the functional state of muscle affects the normal metabolic function of the body, and thus its association with the onset, development and prognosis of metabolic syndrome, diabetes and cardiovascular disease. Muscles are more effective in improving and increasing their strength and function when they are subjected to greater physical loads and are supplied with energy mainly by anaerobic means, helping to prevent or alleviate age-related muscle atrophy. The health benefits of movement, sedentary health regardless of the intensity and length of time, should take every opportunity to let the body move, while trying to avoid sedentary. This is because, on the one hand, “moving” increases energy expenditure and helps maintain a healthy weight; on the other hand, a growing body of research shows that even with 150 minutes of moderate-intensity exercise per week, there is a clear link between sedentary time and the risk of chronic disease and premature death. Therefore, we encourage you to develop the habit of “moving more with less” and not to ignore the potential health benefits of a few steps or flights of stairs. Joint flexibility exercises are not necessarily beneficial to health A systematic review of the health benefits of physical activity has confirmed the role of aerobic exercise and muscle strength exercises, but has not established the role of joint flexibility exercises in preventing chronic disease and premature death. There are many prevalent exercise programs in society that focus on joint activities, do not involve large muscle groups, do not reach moderate intensity, have minimal cardiovascular load and energy expenditure, and have limited health benefits when not combined with walking or other moderate intensity activities that involve large muscle groups. However, some joint activities are easy to perform and have a significant improvement in joint stiffness from sedentary or other static activities. Although most studies have not confirmed their preventive and therapeutic effects on joint disorders, they help maintain and improve joint function, which is of unique significance to older adults. The balance of benefits and harms should be balanced with the need to minimize unintentional sports-related injuries, including acute cardiovascular events and sports trauma, while engaging in healthy activities. Two points should be noted here: first, choose the content, intensity, time and frequency of exercise according to individual’s exercise ability, for example, the moderate exercise intensity suitable for poor or older people is lower than that of good or younger people; second, the change of exercise amount should be gradual to give the body an adaptation process. Although exercise is one of the causative factors of acute cardiovascular events and the occurrence of sudden death from exercise is often exaggerated by media reports, its actual incidence is about one in several hundred thousand. However, regular exercise can significantly reduce the overall incidence of cardiovascular events, so the benefits of moderate exercise outweigh the disadvantages. In addition, learning to recognize the precursor symptoms of cardiovascular accidents and making safer arrangements and choices in advance, such as footwear and roads, can help prevent accidental sports injuries.