[Henan Science Popularization] "Dietary Guide" easy to read: What is the best activity daily?

The energy consumption of adults includes basic metabolism, physical activity and food thermal effects. Physical activity refers to bone muscle activity that increases energy consumption, including housework, professional activities, traffic activities, and active movements during leisure. It is beneficial to healthy physical activity, emphasizing the increase in energy consumption of large muscle groups significantly increased.

Generally, the amount of physical activity should account for more than 15%of the total energy consumption. It is recommended to actively exercise 6000 steps per day, or medium -strength exercise for more than 30 minutes, can be completed once or two to three times.

When an adult's daily energy intake is 1600 to 2400 kcal, the physical activity consumes 15%, which is about 240 to 360 kcal. Generally speaking, daily household chores and career activities are about 2000 to 2500 steps. Based on the weight of the standard person, the energy consumed is about 60-80 kcal; the active physical activity 6000 steps (5.4 ～ 6.0 km 5.4 ～ 6.0 km /h) It takes about 42 minutes, and the energy consumption is 170 kcal. The two consume up to 240 to 250 kcal every day.

Elderly people who are over 60 years old can have a longer time to complete 6000 steps. The greater the weight, the more energy consumed during the same intensity exercise.

The physical activity of adults who are equivalent to 6000 steps of active physical activity are: 50 minutes of Tai Chi, 40 -minute fast walking/riding bicycle/table tennis/dancing, 30-35 minutes fitness/golf ball, 30 minutes of 30 minutes Tennis/basketball/badminton, 25 -minute jogging/swimming. Everyone can match these movements according to their own situation.

The energy consumption of different intensity body activity is different. The greater the strength of the physical activity, the more energy consumed.

Medium -intensity body activity refers to activities that need to use some force, heartbeat and breathing, but activities that can be easily spoken during activities, such as fast walking, dancing, leisure, swimming and doing housework, such as wipes and dragging the floor.

Medium -intensity body activity is often used as a representative, and the lower limit of the medium intensity is walking with medium speed (4 km/h).

High -intensity body activity means that more force is required, heartbeat faster, and shortness of breath, such as jogging, fitness, fast kicking, playing tennis competitions, training, and heavy physical labor, such as weightlifting, moving heavy objects, or excavation.

High -intensity body activity, suitable for healthy adults and adolescents with sports habits.

Source: Henan Health Central Plains Service Guarantee Center

Author: Book Xiaoyan

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