春节之后，一身五花膘咋整？
春节吃多了？还不赶紧动起来！关于锻炼你应该知道的都在这里！...
春节吃多了？还不赶紧动起来！
锻炼的好处究竟有哪些？怎么开始制定锻炼计划？哪项锻炼适合我？要练多久才有效？
你想知道的统统都在这里！
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身体活动可以降低疾病风险
身体活动可以降低患冠心病、中风、糖尿病、高血压、包括结肠癌和乳腺癌在内的多种癌症以及抑郁症的风险。
身体活动更是对维持能量均衡和控制体重非常重要！
全球范围内，23%的成人和81%的学龄青少年都存在锻炼不足的问题。基本上，女性和女孩儿比男性和男孩儿锻炼要少，年龄大一些的成人比年龄小一些的成人锻炼要少。
积极参与身体活动的人一般都能够：
- 改善肌肉和心肺功能；
- 改善骨骼健康和血液循环；
- 降低其患有冠心病、高血压、中风、糖尿病、结肠癌和乳腺癌以及抑郁症的可能性；
- 降低其跌倒以及髋部或脊椎骨折的可能性；
- 更有可能成功维持健康的体重！
身体活动是由骨骼肌肉产生的消耗能量（卡路里）的任何身体动作。这包括体育运动、个人锻炼和日常活动，例如游戏、步行、家务、园艺和舞蹈。
任何身体活动，不论是工作中的，走路或者骑车从一个地方到另一个地方，哪怕只是简单的休闲放松，都有益身体健康。
强度指开展活动的程度。可以被定义为“一个人为了完成某项活动的用力程度”。
不同类型身体活动的强度宜因人而异。根据个人的相对健康程度：
中等强度身体活动可以包括：快走、舞蹈或做家务。
高强度身体活动可以包括：跑步、快速骑自行车、快速游泳或搬运重物。
5-17岁的人每天应该进行至少60分钟的中等至高强度身体活动。身体活动超过60分钟，可以为身体带来更多益处。
18至64岁的成人每周应该进行至少150分钟的中等强度身体活动，或者一周至少75分钟的高强度活动，再或者中等强度和高强度活动综合起来达到这一等量的身体活动。
为有利于心肺健康，各种活动每次应该至少持续10分钟。
针对成人和年长的人群，我们关于身体活动强度及时间的建议是基本相同的。此外，行动不便的老年人每周应该进行至少三次加强平衡能力以预防跌倒的锻炼。当然，每当计划进行一项新的锻炼模式时，记得先咨询医生。
当老年人因健康条件不能达到建议的身体活动量时，建议应该在自己能力和条件允许的范围内尽量积极参与身体活动。
除非有特殊健康状况表明其不适合进行活动，否则这些建议适用于所有人，不分性别、人种、民族或收入水平。这些建议也同样适用于与行动能力无关的慢性非传染性疾病患者，例如高血压或糖尿病患者。
这些建议在其医生同意的情况下，对患有残疾的成人同样有效。
缺乏活动的人在刚开始时可以做一些少量的身体活动，随着时间的推移，逐步增加活动时间、频率和强度。在增加活动之后，缺乏活动的成人、老年人和受疾病限制的人的健康将得到显著改善。
孕妇、产后妇女和心脏病患者可能需要格外小心，需要在征得医生同意之后才可以开展身体活动。
城市规划和环境政策对提高人们的身体活动水平有着至关重要的作用。例如，可以采取以下政策来确保：
- 所有人都能安全地步行、骑自行车和使用其它形式的主动交通工具；
- 劳动和工作场所实行鼓励身体活动的政策；
- 学校拥有供学生在空余时间积极从事身体活动的安全地点和设施；
- 体育和娱乐设施为大众，不论男女老少，提供体育活动的机会。
Need-to-Know: How to Get Fit
Ate too much during Chinese New Year? Let’s get moving!
What are the real benefits of physical activities? Where do we start? Which activity should I participate in? How long does it take to see results?
Here is what you need to know to get moving:
1. Physical activity reduces the risk of disease
Physical activity reduces the risk of coronary heart disease and stroke, diabetes, hypertension, various types of cancer including colon cancer and breast cancer, as well as depression.
Physical activity is also fundamental to energy balance and weight control.
Globally, 23% of adults and 81% school-going adolescents are not active enough. Generally, women and girls are less active than men and boys, and older adults are less active than younger adults.
People who are physically active can:
- Improve their muscular and cardio-respiratory fitness
- Improve their bone health and circulation
- Lower their rates of coronary heart disease, high blood pressure, stroke, diabetes, cancer (including colon and breast cancer), and depression
- Lower their risk of falling and of hip or vertebral fractures
- Be more successful at maintaining a healthy weight!
Physical activity is any bodily muscle movement that uses energy (calories). This includes organized sports, individual exercise, and other daily activities such as playing, walking, household chores, gardening, and dancing.
Any physical exertion-- for work, to walk or cycle to and from places, or as part of relaxing -- has a health benefit.
Intensity refers to the rate at which the activity is being performed. It can be thought of as how hard a person works to do an activity. The intensity of different forms of physical activity varies between people.
Depending on an individual’s relative level of fitness, examples of moderate physical activity could include: brisk walking, dancing, or household chores.
Examples of vigorous physical activity could be: running, fast cycling, fast swimming, or moving heavy loads.
People aged 5-17 should spend at least 60 minutes engaged in moderate to vigorous physical activity daily. More than 60 minutes of physical activity a day brings additional health benefits.
Adults aged 18-64 should spend at least 150 minutes involved in moderately intense physical activity each week, or at least 75 minutes of vigorous activity throughout the week, or an equivalent combination of moderate and vigorous activity.
In order to be improve your cardio-respiratory health, all activity should be performed in bouts of at least 10 minutes duration.
The recommendations physical activity among older adults are the same as for adults. In addition, at least three times per week older adults with poor mobility should do physical activity specialized for maintaining balance in order to prevent falls. As always, consult your doctor before starting any new exercise programs.
When older adults cannot do the recommended amount of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.
Unless specific medical conditions indicate the contrary, WHO’s recommendations apply to all people – irrespective of gender, race, ethnicity, or income level. These recommendations also apply to individuals with chronic noncommunicable conditions, not related to mobility, such as hypertension or diabetes.
Adults with disabilities should also follow WHO’s recommendation with the consent of their doctors!
Inactive people should start with small amounts of physical activity and gradually increase duration, frequency, and intensity over time. Inactive adults, older adults, and those with disease limitations will have added health benefits when they become more active.
Pregnant women, postpartum women, and persons with cardiac conditions may need to take extra precautions and should always seek professional medical advice before launching new programs of physical activity.
Urban and environmental policies have a huge impact on individual efforts to increase levels of physical activity. These policies should ensure that:
- Walking, cycling and other forms of activity transportation are accessible and safe for all
- Labor and workplaces policies encourage physical activity
- School have safe spaces and facilities for students to be physically active
- Sports and recreation facilities provide opportunity for everyone, young and old, to be physically active
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