关于身体活动有益健康的全球建议.docx
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关于身体活动有益健康的全球建议.docx
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关于身体活动有益健康的全球建议
关于身体活动有益健康的全球建议
世卫组织制定了《关于身体活动有益健康的全球建议》,整体目的是为国家和区域级的决策者提供指导,说明预防非传染病所需的身体活动频率、持续时间、强度、类型和总量之间的量效关系。
16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">本文件中提出的建议针对三个年龄组: 5 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">–17 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">岁,18 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">–64 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">岁和65 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">岁及以上者。 以下部分包括对每一年龄组的建议。 5-17 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">岁年龄组 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">对于该年龄组的儿童和青少年,身体活动包括在家庭、学校和社区中的玩耍、游戏、体育运动、交通往来、家务劳动、娱乐、体育课或有计划的锻炼等。 为增进心肺、肌肉和骨骼健康,减少慢性非传染性疾病风险: 5-17 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">岁儿童青少年应每天累计至少60 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">分钟中等到高强度身体活动; 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">大于60 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">分钟的身体活动可以提供更多的健康效益; 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">大多数日常身体活动应该是有氧活动。 同时,每周至少应进行3 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">次高强度身体活动,包括强壮肌肉和骨骼的活动等。 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">更多有关身体活动和青少年的信息 18-64 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">岁年龄组 18-64 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">岁成年人的身体活动包括在日常生活、家庭和社区中的休闲时间活动、交通往来(如步行或骑自行车)、职业活动(如工作)、家务劳动、玩耍、游戏、体育运动或有计划的锻炼等。 为了增进心肺、肌肉和骨骼健康以及减少非传染性疾病和抑郁症风险: 18-64 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">岁成年人每周至少150 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">分钟中等强度有氧身体活动,或每周至少75 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">分钟高强度有氧身体活动,或中等和高强度两种活动相当量的组合。 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">有氧活动应该每次至少持续10 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">分钟。 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">为获得更多的健康效益,成人应增加有氧身体活动,达到每周300 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">分钟中等强度或每周150 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">分钟高强度有氧身体活动,或中等和高强度两种活动相当量的组合。 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">每周至少应有2 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">天进行大肌群参与的强壮肌肉活动。 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">更多有关身体活动和成年人的信息 65 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin">岁及以上年龄组 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">对于65 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">岁及以上的成人,身体活动包括在日常生活、家庭和社区中的休闲时间活动、交通往来(如步行或骑车)、职业活动(如果仍然从事工作的话)、家务劳动、玩耍、游戏、体育运动或有计划的锻炼。 为增进心肺、肌肉、骨骼和功能性的健康,减少非传染性疾病、抑郁症和认知功能下降等风险: 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">老年人应每周完成至少150 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">分钟中等强度有氧身体活动,或每周至少75 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">分钟高强度有氧身体活动,或中等和高强度两种活动相当量的组合。 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">有氧活动应该每次至少持续10 16.0pt; font-family: 宋体;mso-ascii-font-family: Calibri;mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">分钟。 16.0pt;font-family: 宋体;mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin;mso-fareast-font-family: 宋体;mso-fareast-theme-font: minor-fareast;mso-hansi-font-family: Calibri;mso-hansi-theme-font: minor-latin">为获得更多的健康效益,该年龄段的成人应增加有氧活动量,达到每周300 16.0pt; font-family: 宋体;mso-ascii
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