美国心脏协会成人体育活动建议 and Kids

你能抽出至少150分钟的线上电子游戏飞禽走兽吗.5小时)的心脏运动? 如果没有，你并不孤单. Only about one in five adults and teens get enough exercise to maintain good health. 多活动可以帮助所有人思考, feel and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start.

这些建议是基于美国人身体活动指南，第二版，由美国出版.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. They recommend how much physical activity we need to be healthy. The guidelines are based on current scientific evidence supporting the connections between physical activity, 整体健康和幸福, 疾病预防和生活质量.

成人建议

Get at least 每周150分钟 of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, 或者两者的结合, 最好是在一周内进行.
Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
少坐一会儿. Even light-intensity activity can offset some of the risks of being sedentary.
Gain even more benefits by being active at least 300 minutes (5 hours) per week.
随着线上电子游戏飞禽走兽的推移逐渐增加量和强度.

对儿童的建议

Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
Include vigorous-intensity activity on at least 3 days per week.
Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
随着线上电子游戏飞禽走兽的推移逐渐增加量和强度.

什么是强度??

Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.

Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. 当做在中等强度, your heart will beat faster and you’ll breathe harder than normal, 但你还是可以说话的. 把它想象成中等或中等程度的努力.

中等强度有氧运动的例子:

快走(至少2次).每小时5英里)
water aerobics
跳舞(交谊舞或社交舞)
gardening
网球(双人)
骑行速度低于每小时10英里

Vigorous intensity activities will push your body a little further. 他们将需要更多的努力. 你可能会暖和起来，开始出汗. You won’t be able to talk much without getting out of breath.

高强度有氧运动的例子:

爬山或背着沉重的背包
running
swimming laps
剧烈有氧舞蹈
繁重的庭院工作，如不断地挖掘或锄地
tennis (singles)
每小时骑10英里或更快
jumping rope

Knowing your 目标心率也可以帮助你跟踪你的活动强度.

为了获得最大的利益, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.

如果我才刚开始运动呢?

Don’t worry if you can’t reach 每周150分钟 just yet. 每个人都必须从某个地方开始. 即使你已经久坐多年, today is the day you can begin to make healthy changes in your life. 为今天设定一个可实现的目标. You can work toward the recommended amount by increasing your time as you get stronger. Don't let all-or-nothing thinking keep you from doing what you can every day.

The simplest way to get moving and improve your health is to start walking. It's free, easy and can be done just about anywhere, even in place.

任何程度的运动都比没有好. And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.

如果你有慢性疾病或残疾, talk with your healthcare provider about what types and amounts of physical activity are right for you before making too many changes. But don’t wait! Get started today by simply sitting less and moving more, whatever that looks like for you.