Physical Activity（各年龄段的运动建议）

Physical inactivity is now identified as the fourth leading risk factor for global mortality. Physical inactivity levels are rising in many countries with major implications for the prevalence of noncommunicable diseases (NCDs) and the general health of the population worldwide.

目前, 缺乏身体活动已成为全球范围死亡的第四位危险因素。许多国家缺乏身体活动的人群比例在不断增加, 并对全世界人群的一般健康状况和慢性非传染性疾病的患病率有重要影响。

RECOMMENDED LEVELS OF PHYSICAL ACTIVITY FOR HEALTH关于身体活动有益健康的具体建议

5–17 years old

For children and young people of this age group physical activity includes play, games, sports, transportation, recreation, physical education or planned exercise, in the context of family, school, and community activities.

5~17岁年龄组

对于该年龄组的儿童和青少年,身体活动包括家庭、学校和社区环境内的玩耍、游戏、体育运动、交通往来、娱乐、体育课或有计划的锻炼等。

Inordertoimprovecardiorespiratoryandmuscularfitness,bonehealth, cardiovascular and metabolic health biomarkers and reduced symptoms of anxiety and depression, the following are recommended:
1. Children and young people aged 5–17 years old should accumulate at least 60 minutes of moderate- to vigorous-intensity physical activity daily. 2. Physical activity of amounts greater than 60 minutes daily will provide additional health benefits. 3. Most of daily physical activity should be aerobic.4. Vigorous-intensity activities should be incorporated，including those that strengthen muscle and bone,at least 3 times per week.

为增进心肺、肌肉和骨骼健康,减少慢性非传染性疾病风险,建议如下：
1.5~17岁儿童青少年应每天累计至少60分钟中等到高强度身体活动；2.大于60分钟的身体活动可以提供更多的健康效益；3.大多数日常身体活动应该是有氧活动。4.同时,每周至少应进行3次高强度身体活动,包括强壮肌肉和骨骼的活动等。

• resistance exercise to enhance muscular strength in the large muscle groups of the trunk and limbs;•vigorousaerobicexercisetoimprovecardiorespiratory fitness,cardiovascular risk factors and other metabolic disease risk factors; weight-loading activities to promote bone health.

•躯干和四肢大肌肉群的抗阻力锻炼，以增强肌肉力量；•高强度有氧活动以增进心肺健康、减少心血管疾病和代谢性疾病的风险；负重活动以促进骨骼健康。

INTERPREATATION AND JUSTIFICATION对所提建议的解析和提出建议的理由

There is conclusive evidence that the physical fitness and health status of children and youth are substantially enhanced by frequent physical activity. Compared to inactive young people, physically active children and youth havehigherlevelsofcardiorespiratoryfitness, muscular endurance and muscularstrength,andwell-documentedhealth benefits include reduced body fat, more favourable cardiovascular and metabolic disease risk profiles, enhanced bone health, and reduced symptoms of anxiety and depression.

目前,经常参加身体活动可以充分改善儿童和青少年的体质与健康状况已成定论。相对于缺乏活动的年轻人,积极进行身体活动的儿童和青少年具有较高的心肺健康水平、肌肉耐力和肌肉力量。明确报道的健康效益包括降低体脂含量、减少心血管和代谢性疾病风险、增进骨骼健康和减少焦虑和抑郁症状等。

Aerobic-type activities should make up the majority of the daily discretionary physical activity. These recommendations represent a minimum target for daily physical activity that allows for health enhancement and prevention of NCDs.

有氧活动应是儿童和青年人日常自选身体活动的主要内容。上述建议是以增进健康、预防慢性非传染性疾病为目的的最低日常身体活动目标。

18–64 years old

For adults of this age group, physical activity includes recreational or leisure-time physical activity, transportation (e.g walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. 

18~64岁年龄组

对于该年龄组的成年人,身体活动包括日常生活、家庭和社区环境内的休闲时间活动、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。

In order to improve cardiorespiratory and muscular fitness, bone health and reduce the risk of NCDs and depression the following are recommended:
1.  Adults aged 18–64 years should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity. 2. Aerobic activity should be performed in bouts of at least 10 minutes duration. 3.  For additional health benefits, adults shouldincreasetheirmoderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity. 4. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

为增进心肺、肌肉和骨骼健康,减少慢性非传染性疾病和抑郁症风险,建议如下：
1. 18~64岁成年人应每周至少完成150分钟中等强度有氧身体活动,或每周累计至少75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。2. 有氧活动应该每次至少持续10分钟。3. 为获得更多的健康效益,成人应增加有氧活动量,达到每周300分钟中等强度或每150分钟高强度有氧活动,或中等和高强度两种活动相当量的组合。4. 每周至少应有2天进行大肌群参与的增强肌肉力量的活动。

65 years old and above

Foradultsofthisagegroup,physicalactivityincludesrecreationalorleisure-time physical activity, transportation(e.gwalkingorcycling),occupational(ifthepersonisstill engaged in work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. 

65岁及以上年龄组

对于该年龄组的成人,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。

In order to improve cardiorespiratory and muscular fitness, bone and functional health, and reduce the risk of NCDs, depression and cognitive decline, the following are recommended:
1. Adults aged 65 years and above should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity. 2. Aerobic activity should be performed in bouts of at least 10 minutes duration. 3. Foradditional health benefits,adultsaged 65 yearsandaboveshould increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensityaerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity. 4. Adults of this age group with poor mobility should perform physical activity to enhance balance and prevent falls on 3 or more days per week. 5. Muscle-strengthening activities should be done involving major muscle groups, on 2 or more days a week. 6. When adults of this age group cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.

为增进心肺、肌肉、骨骼和功能性的健康,减少慢性非传染性疾病、抑郁症和认知功能下降等风险,建议如下：
1. 老年人应每周完成150分钟中等强度有氧身体活动,或每周至少75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。2. 有氧活动应该每次至少持续10分钟。3. 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分钟中等强度、或每周150分钟高强度有氧活动,或中等和高强度两种活动相当量的组合。4. 活动能力较差的老年人每周至少应有3天进行增强平衡能力和预防跌倒的活动。5. 每周至少应有2天进行大肌群参与的增强肌肉力量的活动。6. 由于健康原因不能完成所建议身体活动量的老人,应在能力和条件允许范围内尽量多活动。

Overall, across all the age groups, the benefits of implementing the above recommendations, and of being physically active, outweigh the harms. At the recommended level of 150 minutes per week of moderate-intensity activity, musculoskeletal injury rates appear to be uncommon. In a population-based approach, in order to decrease the risks of musculoskeletal injuries, it would be appropriate to encourage a moderate start with gradual progress to higher levels of physical activity.

总之，对所有年龄组人群来说，接受上述身体活动建议和积极进行身体活动所获得的效益要远大于可能发生的危害。就每150分钟中等强度身体活动的推荐量而言，骨骼肌肉系统的损伤并不常见。在以人群为基础推行“建议”时，为减少骨骼肌肉系统损伤的风险，适当的方式是鼓励循序渐进，从相对适中的身体活动量开始，逐渐向较大身体活动量过渡。

（节选自世界卫生组织）
统筹：宁可儿整理：曦檬子美编：小雅

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