Health Advices

The recommendations in this document are aimed at three age groups: 5-17 years old, 18-64 years old and 65 years and older. The following sections include health advices recommendations for each age group.

5-17 age group

For children and adolescents in this age group, physical activities include play, games, sports, transportation, housework, entertainment, physical education, or planned exercise in the home, school, and community. To improve heart, lung, muscle and bone health and reduce the risk of chronic non-communicable diseases:

• Children and adolescents aged 5-17 should accumulate at least 60 minutes of moderate to high-intensity physical activity every day;

• More than 60 minutes of physical activity can provide more health benefits;

• Most daily physical activities should be aerobic activities. At the same time, high-intensity physical activities should be performed at least 3 times a week, including activities to strengthen muscles and bones.

18-64 age group

The physical activities of 18-64-year-old adults include leisure time activities in daily life, family and community, transportation (such as walking or cycling), professional activities (such as work), housework, play, games, sports or Planned exercise, etc. To improve cardiorespiratory, muscle and bone health and reduce the risk of non-communicable diseases and depression check Cirilla's for further details:

• Adults between 18-64 years of age have at least 150 minutes of moderate-intensity aerobic physical activity per week, or at least 75 minutes of high-intensity aerobic physical activity per week, or a combination of moderate and high-intensity activities.

• Aerobic activities should last at least 10 minutes each time.

• In order to obtain more health benefits, adults should increase aerobic physical activity to reach 300 minutes of moderate-intensity a week or 150 minutes of high-intensity aerobic physical activity a week, or a combination of moderate and high-intensity activities.

• At least 2 days a week should be strong muscle activities involving large muscle groups.

65 years and older age group

• For adults 65 years and older, physical activities include leisure time activities in daily life, family and community, transportation (such as walking or cycling), professional activities (if still at work), housework, play, games , Sports or planned exercise. To improve the health of the heart, lungs, muscles, bones, and functionality, and reduce the risks of non-communicable diseases, depression, and cognitive decline:

• Older people should complete at least 150 minutes of moderate-intensity aerobic physical activity a week, or at least 75 minutes of high-intensity aerobic physical activity a week, or a combination of moderate and high-intensity activities.

• Aerobic activities should last at least 10 minutes each time.

• In order to obtain more health benefits, adults in this age group should increase their aerobic activity, reaching 300 minutes of moderate-intensity a week, or 150 minutes of high-intensity aerobic activity a week, or equivalent amounts of both moderate and high-intensity activities combination.

• Elderly people with poor mobility should have at least 3 days a week to enhance balance and prevent falls.

• There should be at least 2 days a week to engage in muscle strengthening activities involving large muscle groups.

• Elderly people who cannot complete the recommended amount of physical activity due to health reasons should do as much as possible within the scope of ability and conditions.

American Medical Association (AMA) Health Advices

In the new year, the American Medical Association (AMA) has provided 10 health advices to help the public make the most effective and lasting improvements to their health in 2019

1. Know the risk of diabetes
Take a self-test and take measures based on relevant recommendations to help prevent or delay the occurrence of type 2 diabetes.

2. More physical activity
Adults should do at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise per week.

3. Know your blood pressure
Keep blood pressure within a reasonable range to reduce the risk of heart disease or stroke.

4. Eat less processed foods
Especially those with added sodium and sugar. At the same time, drink less sugary drinks and more water.

5. Antibiotics are not effective for colds
Antibiotic resistance is a serious public health problem. Antibiotics have no special benefits for viral colds and influenza viruses.

6. Drinking in moderation
Women drink at most one drink a day, and men drink two glasses a day, and only adults of legal drinking age can drink.

7. Quit smoking
Ensure that your home and car are smoke-free to prevent your family members from being exposed to second-hand smoke and third-hand smoke.

8. Don't abuse painkillers
If you are taking prescription opioids, they should be stored safely as directed by your doctor to prevent transfer or abuse, and properly dispose of any remaining medications.

9. Vaccination on time
This includes getting an annual flu vaccine for every person 6 months of age and older.

10. Learn to decompress

Maintaining and Improving Mental Health

A balanced diet and daily exercise are key elements for maintaining and improving mental health. But when you need it, you should seek help from a friend or mental health professional in time.

1. Stay healthy. Stay at home.
You can protect yourself and others against Covid-19 by complying with the SPF Public Health's rules of social distancing and staying at home as much as possible. Staying at home is the best way to ensure that we don't pass the virus on to the most vulnerable: seniors who have underlying health issues or people with reduced resistance. It's easier said than done, but we're all in the same boat.

2. Boost your defenses with a healthy diet
Having a fit and strong body is important for overall health. A good diet can contribute to better endurance, and plays an essential role in strengthening and maintaining a healthy body.
To absorb all the nutrients in sufficient quantity, it is important that the diet is varied. A healthy and balanced diet guarantees enough carbohydrates, proteins, fats, fibers, vitaminsand minerals.

3. Get a checkup
Since you can't get regular checkups, monitor your health with the tools you have at home. Weigh yourself once a week and take your temperature regularly. If you are unintentionally losing weight and / or losing your appetite, contact your doctor.

4. Keep moving!
You won't be able to run a marathon indoors, but there are plenty of ways to stay active at home. Choose light physical exercises and stretching to stay healthy. To incorporate exercise into your daily routine, it is a good idea to choose a set schedule (preferably before meals). Find a quiet place to work out and make it fun while listening to your favorite music.

5. Stay busy!
This helps create a new daily routine to stay active. If you've always wanted to try a new hobby, take advantage of this lockdown period to get started. Online tutorials and magazines are a good guide. Any activity you love - cooking, reading, discovering new music or keeping in touch with friends and family by phone will help pass the time and give you a sense of accomplishment.