WHO issued recommendations what age to do exercise

 World Health Organization recently developed a recommendations. National sports expert analysis on the control

tired kids sports to point

WHO recommendations: 5 to 17 year-old children and adolescents, at least 60 minutes a day in total high-intensity physical activity to wait.

associate professor of Beijing Normal University, Zhao Jisheng of sport, said: This stage is the child body a long time, exercise intensity be a little bit tired, it does not matter, it is best to anaerobic exercise, such as the 100 meters faster run twice, the purpose is movement in the shortest time to reach peak value, in order to stimulate a balanced development of various organs, is conducive to growth and development and other musculoskeletal tissues.

movement can be diverse, the key is the intensity of exercise to go up, but walking is difficult to achieve the movement of this age requirement. Therefore, children are often not exercise walk.

13 years old this year, Xicheng District, Beijing Institute of Education High School Attached to Beijing Chao-heng Zhu students, said: table tennis, one hour of night basketball. Saturdays and Sundays, it may be to swim.

adult movement to a long point

WHO recommends: adults aged 18 to 64, at least 150 minutes per week moderate-intensity aerobic activity, while at least two days a week for a large The strongest muscle in muscle activity.

experts believe that, compared with adolescents, adults, exercise intensity down, but the longer exercise time, and mainly to aerobic exercise, which is more emphasis on the sustainability movement. Busy urban people, exercise time is squeezed out, and usually active on the move, make good use of time, such as to walk to work, lunch break to do 10 minutes brisk walking or climbing stairs, as long as the repeated within a week (each times at least 10 minutes), and finally accumulated 150 minutes on the line.

for large muscle groups involved in the muscle activity, Professor Zhao Jisheng that this is to strengthen the hip, leg movement, because the body's large muscle groups is the biggest ass. Developed the large muscle groups, the main purpose is to better squeeze blood vessels, accelerate blood circulation, especially venous blood returning to the heart. Therefore, the more the jump, squat can be effective weight-bearing exercise large muscle groups.

44, China Agricultural University, Department of Nutrition and Food Safety, Associate Professor FAN Zhi said: Special Palei. I feel that as long as take some time to exercise and stick to it, we can effectively maintain the physical, to 'recommend' requirements. four or five o'clock in the afternoon on weekdays, as long as the weather is good, my husband and I are empty, it will appointment to the Summer Palace with a long walk and jogging. room must attack the muscles of movement are also important. I'm on the balcony office put a lot of fitness equipment, such as Rally, hula hoop, rope skipping, shuttlecock, etc., must attack at any time to exercise. / p>

old campaign to steady point

WHO recommends that: For 65 years or older, at least 3 days per week increased balance and fall prevention activities.

experts say, the elderly due to motor system and nervous system depression, muscle aging, often less than the eye hand. For example, some elderly people to play dates with bamboo sticks, the name of the name of their own to fall, and this is the command of the eyes but can not see the body, hand-eye coordination which led to the deviation of wrestling. Eyes closed, one leg standing balance test can detect good and bad for the elderly, that is standing on one foot in one eye closed, if the time in 5 seconds or less, indicating that the body balance is poor, training in this area should be strengthened, especially in lower limbs exercise, such as walking, squat, tai chi and so on.

need to be reminded, there are specific diseases (such as cardiovascular disease and diabetes) patients, exercise certain precautions need to be taken before and seek medical advice.

, 65 of the Beijing Military General Hospital, Room microcirculation Professor Zhang Junjie, said: also could not carry ah. If the weather is good, kite-flying is my favorite. chin up, head lifted up his eyes, looked around, moderate pitch, really claim to be a recipe for prevention and treatment of cervical spondylosis. If the weather is bad, Softball also good practice is usually a few old people, a slightly modified badminton racket, a heavier texture of reduced flexibility in tennis on the line. such as promoting a unit, together with the whole family to move, mutual promotion and common health. (Xinhua Bai Yang)