Healthy exercise standards
Cumulative 150 minutes of moderate-intensity physical activity per week
The Healthy China Action proposes that individuals are encouraged to perform moderate-intensity exercises more than 3 times a week, each time for more than 30 minutes, or to have a cumulative 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activities.
If you lack proper exercise, it is easy to cause many diseases, such as obesity, osteoporosis, cardiovascular disease, indigestion, etc., and it will also accelerate aging.
suggestion:
1. Fight for more opportunities to walk and take less cars;
2. Exercise regularly, such as jogging, playing badminton, swimming, etc., and develop regular exercise habits.
Healthy sleep standards
Average sleep 7 to 8 hours a day
The "Healthy China Action (2019-2030)" proposes that the average daily sleep time for adults is 7 to 8 hours.
Long-term insufficient sleep time can lead to obesity, hypertension, diabetes, heart disease, stroke, depression and other diseases, and can also lead to impaired immune function, worsening pain, low sexual function, decreased daytime work ability or accidents.
suggestion:
1. Go to bed regularly every night to sleep, and try to get up at the same time in the morning;
2. Make sure to sleep for at least 7 hours, but it is best not to exceed 9 hours;
3. Avoid contact with electronic devices within 1 hour before going to bed;
4. Avoid excessive drinking of water and intake of caffeine-containing beverages or foods at night.