The Healthy China Action (20 19-2030) proposes to encourage individuals to do moderate-intensity exercise for more than 30 minutes three times a week, or accumulate 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity.
If you lack proper exercise, it will easily lead to many diseases, such as obesity, osteoporosis, cardiovascular diseases, indigestion and so on. And it will accelerate aging.
Suggestion:
1. Try to walk more and take fewer cars.
2. Exercise regularly, such as jogging, playing badminton and swimming. And develop regular exercise habits.
Healthy sleep standard, average sleep 7-8 hours a day.
According to the Healthy China Action (20 19-2030), the average sleep time of adults is 7-8 hours per day.
Lack of long-term sleep time will lead to obesity, hypertension, diabetes, heart disease, stroke, depression and other diseases, and also lead to impaired immune function, aggravated pain, sexual dysfunction, decreased ability to work during the day or accidents.
Suggestion:
1. Go to bed regularly every night and get up at the same time in the morning.
2. Ensure that you sleep for at least 7 hours, but it is best not to exceed 9 hours.
3. Avoid touching electronic equipment within 1 hour before going to bed.
4. Avoid drinking too much water at night and drink caffeinated drinks or food.
The standard of healthy drinking water is not less than 1.5 liters of boiled water every day.
The Healthy China Action (20 19-2030) proposes that adults should drink enough water, usually 7-8 cups a day (1500- 1700 ml).
When you feel thirsty, it means that your body has lost at least 1% water. Lack of water will do a lot of harm to the body, such as dizziness, headache, chest tightness, palpitation, intestinal spasm and so on. Long-term water shortage will also increase the viscosity of blood and induce cardiovascular and cerebrovascular diseases.
Suggestion:
1. Drink a small amount of water for many times, each time 1 cup (200mL).
It's best to drink boiled water instead of fruit juice, carbonated drinks, broth and milk.
Try not to drink water before meals, so as not to affect the digestion and absorption of food.
Healthy bone standard, scientific calcium supplement.
19 ~ 50 years old adults and 5 1 ~ 70 years old men's daily calcium intake is1000 mg; ; Women over 50 years old and men over 70 years old, it is suggested to increase it to 1200mg.
If the bones are unhealthy, the risk of osteoporosis will increase with age, and even fractures will occur.
Suggestion:
1. vitamin d, a golden partner for moderate calcium supplementation.
2. Choose a balanced diet rich in calcium, low in salt and moderate in protein to promote the absorption of calcium.
It is recommended to have at least 20 minutes of sunshine every day.
4. Keep exercising, improve bone strength and prevent osteoporosis.
5. Improve bad living habits such as smoking and drinking.
Healthy weight standard: 18.5kg/m2 ≤ body mass index < 24kg/m2.
At present, the commonly used indicators for judging healthy weight are body mass index (BMI), and BMI = weight (kg)/ height 2(m2). Body mass index < 18.5 kg/m2 is underweight, 18.5 kg/m2 ≤ body mass index < 24kg/m2 is normal weight, 24kg/m2 ≤ body mass index < 28kg/m2 is overweight, and body mass index ≥28kg/m2 is obesity.
Being overweight or underweight is unhealthy. Being underweight can easily lead to malnutrition and infertility, while being overweight can easily lead to chronic diseases such as hypertension, diabetes and coronary heart disease, and increase the risk of cancer such as colon cancer and breast cancer.
Suggestion:
1. Weigh regularly every week.
2. Practice the concept of "healthy one two one": take 10,000 steps every day, eat dynamic balance and be healthy for a lifetime.
3. Food types and regular diet.
Healthy visual standards are clear, comfortable and lasting.
Visual health includes seeing things clearly; Can distinguish various colors; When you look at things, it is a complete three-dimensional image, without ghosting and deformation; When you look straight ahead, you can see a wide range, and there is no discomfort such as fatigue, dryness and foreign body sensation.
The damage of visual function affects normal work, study and life, and is often highly related to fundus diseases that cause irreversible visual damage, such as retinal detachment and macular degeneration.
Suggestion:
1. Pay attention to eye hygiene and correct bad eye habits.
2. Advocate doing eye exercises to ensure adequate sleep time.
3. Check your eyesight regularly and increase your intake of foods rich in vitamins A and D. ..
4. Strengthen physical exercise and increase the time for outdoor activities.
Healthy oral standards, oral health examination at least once a year.
According to the Oral Health Guide for China Residents, dental caries and periodontal diseases (including gingivitis and periodontitis) are the two most common diseases that endanger oral health, mainly caused by dental plaque. Therefore, removing dental plaque through self-care and professional oral care is the basis of maintaining oral health.
Oral health directly or indirectly affects general health. Oral diseases, such as dental caries and periodontal diseases, will destroy the hard tissues and supporting tissues around teeth, which will not only affect the functions of chewing, speech and aesthetics, but also cause social difficulties and psychological obstacles.
Some microorganisms exist in the oral cavity for a long time, which can lead to or aggravate some systemic diseases, such as coronary heart disease, diabetes, etc., which endanger the whole body health and affect the quality of life.
Suggestion:
1. Brush your teeth in the morning and evening, rinse your mouth after meals, and each person will have a cup.
2. Replace the toothbrush about every three months to prevent the toothbrush from hiding bacteria.
3. Have an oral health examination at least once a year.