【World Health Day】Active exercise + healthy diet - the basis of a happy life

In June 1948, the World Health Organization was formally established at the first World Health Assembly of the United Nations held in Geneva. In order to commemorate the adoption of the organization's charter, it was decided to designate April 7 as "World Health Day."

As society continues to progress, people are paying more and more attention to healthy living, food safety, hygiene and nutrition, and the benefits of exercise. The World Health Organization has also given people some suggestions from several aspects such as physical activity, mental health and healthy diet, which can keep us physically and mentally healthy.

Today we share the World Health Organization's recommendations on physical activity and healthy eating.

Physical activity

It is very necessary for people of different ages to maintain proper daily exercise. Most people sit in front of their computers all day, which greatly reduces their exercise. Some even spend the whole day holding their phones, which is very bad for health. We know that regular physical activity can enhance bone and muscle strength, improve blood circulation, and improve balance. It can also reduce the risk of heart disease, high blood pressure, diabetes and other diseases.

The World Health Organization makes the following recommendations:

<1 year old

Get as much physical activity as possible every day.

For infants who cannot move independently, it is recommended that they engage in tummy time for ≥30 minutes per day and participate in floor play whenever they are awake.

<5 years old

Daily physical activity of any intensity and type ≥ 180 minutes.

Children aged 3-4 years should engage in moderate-intensity physical activity for ≥ 60 minutes per day.

5~17 years old

Perform moderate to vigorous intensity physical activity for ≥ 60 minutes daily.

Do activities that strengthen your muscles and bones at least 3 days a week.

Engaging in ≥60 minutes of physical activity every day will bring additional health effects and benefits to the body.

≥18 years

Moderate-intensity physical activity ≥150 minutes per week, or vigorous-intensity physical activity ≥75 minutes per week.

Additional health effects and benefits can be achieved by adding 300 minutes of moderate-intensity physical activity per week.

To improve and maintain musculoskeletal health, perform major core muscle-strengthening activities ≥ 2 days per week.

It is recommended that older people engage in physical activities that enhance balance ability ≥ 3 days per week.

Healthy diet In our daily life, we cannot do without a reasonable and healthy diet. A healthy diet can maintain the balance of nutrients needed by the human body, reduce gastrointestinal diseases, enhance the immune system, avoid excessive obesity and maintain a good figure.

World Health Organization recommendations for maintaining a healthy diet

eating a variety of foods, including fruits and vegetables

Eat less salt

Eat moderate amounts of fats and oils

Limit sugar intake

Stay hydrated: Drink enough water

Avoid dangerous and harmful alcohol use

Breastfeeding for infants and young children

We must also maintain healthy living habits in our lives. A small change may greatly reduce the risk of developing a certain disease. Let us make positive changes and welcome a better self!