On june 20th, the award-winning campaign for universal knowledge of “friendly women's health” was launched on the theme “love for oneself, family and health”. This competition focused on women and “one-year-old” health management, focusing on health literacy, nutrition care, mental health, physical exercise, lifestyle and preventive medicine。
The system answers 25 questions for random screening of participants. From 20 to 30 june, each person was given three opportunities to answer questions during the event, and once more than 20 answers were given. In addition, the event will culminate in a final ranking of the highest number of topics in three responses per participant, with first, second and third prizes awarded in kind。
Together, we learn about health and pass on the concept of health, helping to build healthy china with a healthy body and body. For better participation, let us learn about health together。
I. Guidance for family sports activities
64. How can the family participate in sports activities
It is recommended that “family sports days” be arranged at least twice a week and that the whole family, young and old, conduct appropriate sports. Outdoor sports with older persons can go to the park to walk, dance in the square or play badminton, and while exercising their bodies, can also enhance the feelings between families. Together with the children, the exercise is enhanced by mechanical stimulation of the bones through movements such as running, jumping, jumping, etc., which enhances the growth of the bones。
Are there any new and interesting sports programmes for family sports
In outdoor activities, parents can develop new and interesting activities. For example, in camping or walking in a park, treasure-hunting games are used to bring families together to find a target. A sports course with the children, such as a drive-by exercise, skateboards, “splits”, etc., provides the basis for strengthening self-regulation and greater concentration of children. The family can also conduct water sports together, such as water basketball, swimming relays, etc。
66. What activities are appropriate for the family at home
Response: the family is recommended for health-care exercises, small fitness equipment training and family fun sports. Sports such as tai chi fist, yoga, etc., can be used by most families together; home fitness competitions can be conducted with small equipment such as jump ropes, dulls, arm tools, push-ups, etc.; home sports games such as balloons, canteen games, toy barriers, family bowling, etc. Can be developed to increase the taste of family activities and to raise the awareness of the whole family to participate in physical fitness。
What needs to be noted in the exercise of family sport
Response: the family movement is guided by three principles: one scientific exercise, gradual; two balanced and moderate; and three plans, consistent. At the same time, in order to ensure the safety, health and effectiveness of the entire family, the following six points must be made: one physical space and clothing suitable for sports; two early morning sports not appropriate; three pre-surgery activities, stretching and relaxing after the exercise; four non-drinking of cold water; five constant exercises of not less than 30 minutes per day; and six exercise exercises without affecting the life and rest of others。
Ii. Guidelines for the scientific mountain of the old and children
68. How is the level of mobility and exercise time for children and adolescents planned
Response: the guide to physical activity of children and adolescents in china recommends that: 1 child and young person accumulate at least 60 minutes of medium- and high-intensity physical activity per day; 2 high-intensity physical activity and resistance activities are maintained for at least 3 days per week; 3 screen contact times do not exceed 2 hours per day, and long-suspendant behaviour due to school assignments should be reduced, and appropriate physical activity should be carried out during breaks。
69. How can children grow and develop rapidly before the age of 12 and choose sports appropriate to their developmental characteristics at different ages
Response: the guide to physical activity of children and adolescents in china provides the following recommendations for the development of children of different ages: until the age of 13, parents are advised to accompany the child in a number of campaigns to promote physical coordination, such as walking, running, jumping, going up and down the steps, picking leaves, playing sand, playing football, throwing balls or sandbags, while ensuring the safety of the child. The daily exercise is open-ended. The most suitable sports for 23 to 6 years of age are jumping, running, hitting, touching, dancing, jumping ropes, swimming, etc. The age most appropriate to learn to swim is over five. The daily exercise can be time- and intensity-free and play-oriented, with as much activity as possible throughout the day. Children between the ages of 36 and 8 already have a strong imitation capability and temporal and space sensory ability to better manage tennis and tennis-like sports. This age group is the peak in the growth and development of children and is not allowed for long periods of intense physical activity. Some of the rules could be introduced after the age of 49, which were more complex, requiring strategic cooperation in sports such as basketball, volleyball, football, etc. Children between the ages of 9 and 12 may be directed to develop motor skills, but injuries must be avoided. Children in this age group are living at a rapid and long-term skeletal rate, and can be properly motivated by a number of pro-high movements, such as touching heights, jumping ropes and leading upwards。
70. What should be done to enhance the exercise of older persons in their daily sports
Response: as age increases, a lifestyle that is characterized by insufficient exercise and prolonged sitting speeds up human aging, may lead to muscle atrophy, weakness, obesity and chronic illness, and development, significantly reducing the quality of life of older persons. The international movement for older persons recommendations: a consensus guide for experts recommends that older persons choose the appropriate day-to-day mode of movement with the aim of promoting muscle contraction and accelerating blood circulation. Proper aerobic exercise and muscle exercise by older persons contribute to improved cpr and motor functions。
Aerobics for the elderly include hiking, jogging, cycling, swimming, hiking, flat-beding bicycles, etc., and muscle exercise is mainly directed at large muscle groups such as shoulder, chest, waist, back and legs, such as wall push-ups, feet and small dumb bells。
Day-to-day exercise can be preceded by stretching exercises based on balancing exercises, common stretching exercises involving head-to-shoulder rotation, chest enlargement, front-to-seat bowing, etc., which are lighter and more suitable for the elderly; balancing exercises include one-leg stand, one-leg knee stand, one-word balanced stand, etc., which must select a place to support the wall in order to prevent stress and safety. Tai chi boxing or eight bands are soft, moderate and good choices for older persons。
71. What should older persons take into account when exercising in public fitness facilities
Response: many older persons opt for public fitness facilities for exercise, and some use single-bar instruments, with high rotation frequency and movement. But older friends need to note that these sports positions are neither scientific nor safe. It is recommended that, in exercising, older persons should reduce their mobility and be able to live within the limits of their physical capacity. At the same time, exercise time should not be too long, as the next day does not feel tired. When exercise lasts 30 to 45 minutes, it is important to stop and rest for a while before moving on after effective recovery, in order to be reasonable。
