Summer is here, are you ready to move? Whether it is normal work or home isolation, this “Exercise Guide for the Whole Family” can be used.
Adults, the elderly, children, how to exercise and how long to exercise, this is all clear.
Many people believe that only serious exercise, such as running or lifting weights in the gym, is good for the body.
Not really.
Just getting your body moving is good.
The term for the specialty is: Physical Activity.
It refers to any bodily movement produced by skeletal muscles that requires energy [1]. All types, intensities, and categories of activities are included.
Running, dancing, lifting weights, walking, mopping the floor, wiping the table, counts.
(Image source: soogif)
If you don’t have a block of time, or professional equipment, even walking and doing housework is fine.
Don’t have too much psychological burden, just be able to move.
Many people think that the biggest benefit of getting your body moving is losing weight. The lighter you are, the healthier your body is.
But the real benefits are beyond the reach of many people.
The benefits of physical activity vary for children, adults, and the elderly.
The WHO Guidelines on Physical Activity and Sedentary Behaviour published by the World Health Organization (WHO) are described in detail [2].
1. Adults (18-64)
Can reduce all-cause mortality and cardiovascular disease mortality;
Can reduce the incidence of high blood pressure, cancer, type 2 diabetes;
Can reduce anxiety and depression symptoms;
improves sleep;
Reduce obesity index.
(Image source: soogif)
2. Children and Teens (5-17 years old)
Promote cardiorespiratory and muscle fitness;
Promote cardiometabolic health (blood pressure, dyslipidemia, glucose and insulin resistance);
Promote bone health;
Improve cognition (academic performance, executive functioning);
Promote mental health (reduce depressive symptoms);
Reduce obesity risk .
(Image source: soogif)
3. Seniors (65+)
In addition to its benefits for adults, physical activity can help prevent falls and fall-related injuries in older adults;
Reduces decline in bone health and functional ability.
Since physical activity is so good, how long does it take to be active? We can refer to the WHO Guidelines on Physical Activity and Sedentary Behaviour [2].
(Image credit: World Health Organization)
(Image credit: World Health Organization)
(Image credit: World Health Organization, National Health Service)
Special reminder for all ages:
A little activity is better than no activity.
Don’t be discouraged if you don’t have time for a full workout, a small amount of activity is good for your health.
Exercise can be done gradually, starting with a small amount of activity and gradually increasing the frequency, intensity, and duration.
Get moving!
Reviewer: Cheng Liming
Chief Physician of Orthopedics and Joint Surgery, China-Japan Friendship Hospital
References
[1] World Health Organization: Physical Activity. https://www.who.int/en/news-room/fact-sheets/detail/physical-activity
[2]World Health Organization: WHO Guidelines on Physical Activity and Sedentary Behavior
[3]National Health Service.Exercise.https:https://www.nhs.uk/live-well/exercise/
[4]National Health Service.Balance exercises. https:https://www.nhs.uk/live-well/exercise/balance-exercises/
[5]National Health Service.Strength exercises. https:https://www.nhs.uk/live-well/exercise/strength-exercises/
Author: Zhao Yanan | Drawing: Leng Chunmiao
Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Ye Zhengxing