Research Institute
Written by: Research and Development
2020-12-04 09:58
Last update date: 2020-12-04 09:58
[WHO / World Health Organization / Exercise Guidelines / WFH / Anti-epidemic at home] In the new wave of epidemics, many people are forced to stay home and sit and watch computers and mobile phones for long periods of time, which naturally leads to insufficient exercise.
The WHO recently released exercise guidelines for all age groups that are updated every 10 years, calling for the first time that all men, women, and children should not sit still for long periods of time!
In addition, according to a survey conducted by the Hong Kong Institute of Asia-Pacific Studies at CUHK, 34% of Hong Kong people have little or no exercise within half a year; you may wish to follow the WHO guidelines to do appropriate aerobic exercise to reduce cardiovascular diseases and obesity.
WHO recommended exercise volume▼▼▼
According to WHO guidelines, children and adolescents between the ages of 5 and 17 should engage in at least 60 minutes of moderate to vigorous physical activity every day, with aerobic exercise mainly.
Adults 18 years of age or older should do at least 150 to 300 minutes of moderate-intensity aerobic exercise per week, or at least 75 to 150 minutes of vigorous-intensity aerobic exercise, or the equivalent of mixing the two activity modes.
As for pregnant women and postpartum women, they should do at least 150 minutes of moderate-intensity aerobic exercise every week, and exercise pelvic floor muscles every day, which can reduce the chance of incontinence. After 3 months of pregnancy, be careful to avoid supine exercises.
The intensity of physical activity▼▼▼
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How lazy do Hong Kong people do sports!
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The epidemic is severe, and you are worried about catching the epidemic when you go out for sports?
In fact, you can exercise at home without special exercise equipment and fitness room!
See the four types of home fitness
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