For children and adolescents in this age group, sports activities include play, games, sports, transportation, housework, entertainment in physical education class and planned exercise at home, school and community. Related recommendations: children and adolescents aged 5 ~ 17 should have at least 60 minutes of moderate and high-intensity physical activity every day; More than 60 minutes of physical activity can provide more health benefits; Most daily physical activities should be aerobic activities, and high-intensity physical activities should be carried out at least three times a week, including activities to strengthen muscles and bones.
(2) 18 ~ 64 recommended physical activity.
/kloc-Physical activities of adults aged 0/8 ~ 64 include daily life, family and community, transportation (walking or cycling), professional activities (such as work), housework, play, games and leisure time activities in sports, as well as planned exercise. Related recommendations: Adults aged 65,438+08 ~ 64 should take at least 65,438+050 minutes of moderate-intensity aerobic physical activity every week, or at least 75 minutes of high-intensity aerobic physical activity every week, or a combination of moderate-intensity and high-intensity activities; Aerobic activity lasts at least 10 minute each time; In order to obtain more health benefits, adults should increase aerobic physical activity, reaching 300 minutes of moderate intensity or 150 minutes of high intensity aerobic physical activity per week, or a combination of moderate intensity and high intensity; Strong muscle activity involving large muscle groups, at least two days a week.
The above suggestions are also applicable to patients with chronic non-communicable diseases such as hypertension and diabetes, but it does not affect their activities at this age. Pregnant women, parturients and people who have had cardiovascular events need to take special preventive measures and seek medical advice before planning to achieve the recommended physical activity of this age group.
(3) Physical activity recommendation for people aged 65 and above.
For the elderly aged 65 and above, physical activities include daily life, family and community, transportation (walking or cycling), professional activities (such as work), housework, leisure time activities in games and sports, and planned exercise. Related recommendations: the elderly should complete at least 150 minutes of moderate-intensity aerobic physical activity every week, or at least 75 minutes of high-intensity aerobic physical activity every week, or a combination of moderate-intensity and high-intensity activities; Aerobic activity lasts at least 10 minute each time; In order to obtain more health benefits, the elderly in this age group should increase aerobic physical activity, reaching 300 minutes of moderate-intensity aerobic physical activity per week or 0/50 minutes of high-intensity aerobic physical activity per week, or a combination of moderate-intensity and high-intensity activities; Older people with mobility difficulties should have at least three days a week to enhance their balance and prevent falls; At least 2 days a week to carry out exercises to enhance muscle strength with the participation of large muscle groups; Older people who cannot complete the recommended amount of exercise due to health reasons should exercise as much as possible within the scope of their abilities and conditions.