31/01/2022
On the New Year’s Eve, according to the agricultural (aka lunisolar, aka traditional Chinese) calendar, it’s appropriate to remind that Spring is inevitably coming 🌱
So as the comprehension that you, most likely, paid too much attention to something that is not really important. As an alternative to frustration on this, I recommend to follow the example of the Chinese comrades, and enthusiastically support by your own participation 🙃
The latest, February’s issue of the Chinese Journal of Public Health published the Physical Activity Guidelines for Chinese (http://dx.doi.org/10.11847/zgggws1137503), which were long awaited approval at the very end of 2021. Of course, there is nothing fundamentally new in the recommendations. Most of them are borrowed from international guidelines. However, the simple wording and symbolism of the publication before the CNY and the Olympics add "weight" to its efficacy 😎
So, despite some radicalism in certain points, these recommendations are generally reasonable and, most importantly, easily implemented for any conditions:
I. General rules
1. Movement is useful. More movement the better. Moderate loads. Constancy.
2. Reduce static behaviours. Maintain daily physical activity.
3. Physical activity should not be below the recommended level.
4. Be physically active (if you still didn't get it 😉).
II. Physical activity recommendations for children aged 2 and under
1. Daily engagement in various forms of interactive games with caregivers.
2. Toddlers who can walk independently should be physically active for at least 180 minutes a day.
3. Static positions should not exceed 1 hour at a time.
4. Viewing multiple screens at the same time is not recommended.
III. Physical activity recommendations for children aged 3 to 5 years.
1. Get at least 180 minutes of physical activity each day, including 60 minutes of active play, and encourage any outdoor activity.
2. The static positions should not exceed 1 hour at a time.
3. The cumulative screen time per day must not exceed 1 hour.
IV. Physical activity recommendations for children and adolescents aged 6-17 years.
1. Exercise at least 60 minutes of moderate to vigorous intensity a day and encourage any outdoor activity.
2. Special strengthening exercises for muscles and skeletal system at least thrice a week.
3. Reduce static behaviour. Each static position should not be maintained over 1 hour, the cumulative screen time per day should not exceed 2 hours.
V. Physical activity recommendations for adults aged 18-64.
1. Maintain 150 to 300 minutes of moderate-intensity aerobic exercise level or 75-150 minutes of vigorous-intensity aerobic exercises, or an equivalent combination of moderate and vigorous-intensity aerobic exercises per week.
2. Perform resistance strength exercises at least 2 times a week.
3. Maintain daily physical activity and progressively increase the amount of activity.
VI. Physical activity recommendations for seniors aged 65 and beyond
1. Physical activity recommendations for adults also apply to the elderly.
2. Perform exercises for balance, mobility and flexibility.
3. If health conditions do not allow you to engage in 150 minutes of moderate physical activity per week immediately, gradually increase physical activity to the possible extent.
VII. Physical activity recommendations for people with chronic diseases
1. People with chronic diseases should consult a doctor before engaging in physical activity and exercise under the guidance of specialists.
2. If the health condition allows, it is acceptable to follow the recommendations for physical activity for the appropriate age group.
3. If the health condition does not allow maintaining the recommended amount of activity, encourage any regular physical activity, depending on the situation.
