3 ~ 7 years old
Compared with infancy, children aged 3-5 years old have improved their physical coordination and are suitable for outdoor sports, such as riding a balance car with auxiliary wheels, catching balls and so on.
Children aged 5-7 are in a slow development stage, especially the cardiovascular system is slower than the motor system. It is recommended to choose sports that are not strenuous in physical exertion, such as swimming, to lay a good physical foundation for children.
Giving children more exercise can promote their bone mass growth and make their bones stronger.
8 ~ 25 years old
It is recommended to do some ball games at this age.
Ball games can improve reaction speed, heart and lung endurance, contribute to muscle and bone development, and are suitable for children and adolescents of this age.
Among them, children around the age of 10 can practice small ball games such as table tennis and badminton to exercise their flexibility;
Older children can take part in competitive sports such as basketball and volleyball.
In terms of practice time, it is recommended to accumulate at least 1 hour of moderate-intensity exercise every day, exercise muscle strength and strengthen bones three days a week, the duration of each static behavior should not exceed 1 hour, and watch the electronic screen for no more than 2 hours every day.
26 ~ 45 years old
In that guide to physical activity and sedentary behavior issue by WHO, an important exercise suggestion is put forward for adults who are sedentary all the year round:
It is good to use any intensity exercise instead of sedentary.
In order to avoid sedentary, people of this age can choose mountain climbing and jogging to improve heart and lung function, accelerate metabolism and relieve stress.
It should be noted that obese people and people with poor joints are not recommended to climb mountains often.
45 ~ 65 years old
At this age, people's physical strength and muscle mass begin to decline, and exercise should be safe, simple and stable.
It is recommended to choose fast walking and strength training.
Walking can improve blood circulation and reduce body fat rate; Strength exercises such as squatting and lifting dumbbells can enhance muscle strength.
Over 65 years old
This age group is in a period of physical decline, muscle degeneration is accelerated, and you may fall when walking. It is suggested that the elderly should do more stability exercises, such as Tai Ji Chuan, supine leg lifting, lunge and so on.
This kind of exercise should start from a small intensity and step by step.
With the growth of age, regular exercise can prevent cognitive decline.
Everyone should remember to take some time to exercise and take action for health!
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Editor: Zukang Technology
Source: pixabay (invasion and deletion)
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