You Can Increase Physical Activities in Daily Life 你可在日 "

From decades of research, we know that -

多年的研究告诉我们－

?? People who are inactive can improve their health and well-being by becoming even moderately active on a regular basis.

缺乏运动的人只要经常进行适当强度的运动，可以改善健康状况。

?? Physical activity need not be strenuous to achieve health benefits.

身体活动无需剧烈也对健康有好处。

?? Greater health benefits can be achieved by increasing the amount (duration, frequency, or intensity) of physical activity.

增加活动量(持续时间、次数或强度)对健康有更多好处。

MODERATE PHYSICAL ACTIVITY IN DAILY LIFE

日常生活的适度身体活动

Washing and waxing a car for 45 - 60 minute

洗车及打蜡45至60分钟

Washing windows or floors for 45 - 60 minutes

清洗窗户或地板45至60分钟

Playing volleyball for 45 minutes

打排球45分钟

Bicycling 5 miles in 30 minutes

半小时内骑行5公里

Dancing fast (social) for 30 minutes

跳快舞(交谊舞)半小时

Pushing a stroller 1.5 miles in 30 minutes

推婴儿车半小时内行走1.5公里

Walking 2 miles in 30 minutes (15 min/mile)

半小时内行走2公里(每15分钟行走1公里)

Swimming laps for 20 minutes

游泳20分钟

Basketball (playing a game) for 15 - 20 minutes

打篮球(篮球赛)15至20分钟

Jumping rope for 15 minutes

跳绳15分钟

Running 1.5 miles in 15 minutes (10 min/mile)

在15分钟内跑步1.5公里(每10分钟跑1公里)

Stair walking for 15 minutes

上下楼梯15分钟

IMPORTANT POINTS

重点

? Parents have a crucial role in maintaining a physically active lifestyle for their children through encouragement and empowerment.

父母的角色十分重要。通过鼓励及支持，可帮助孩子维持经常运动的生活方式。

? Schools play an important role by designing programmes with more physical activity.

学校发挥重要作用，可设计有更多运动项目的课程。

? Teenagers and dieters benefit from improved body build and strength as well as stronger bones to last a lifetime.

青少年和减肥人群可通过运动增强体格，也可终生强壮骨骼。

? Worksite activity programmes increase physical activity levels among the workforce.

工作单位活动计划可增加职工的体力锻炼程度。

（来源：香港卫生署）

统筹：宁可儿

整理：曦檬子

美编：曦檬子

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