▍久坐不動,小心健康亮紅燈！ 你知道嗎？長時間的久坐可能帶來以下健康問題： •肩頸僵硬腰背痠痛 •駝背關節卡卡 •肥胖循環代謝變差 •增加心血管疾病、消化道疾病與糖尿病風險 但只要適度活動，就能改變這些風險！ #每天動起來 - 兒童青少年每天至少60分鐘中到高強度活動。 #每週定期運動 - 成人每週150-300分鐘中等強度活動，或75-150分鐘高強度活動。 英文版 ▍When sitting for extended periods of time Be aware of health related warning signs Did you know that sitting for an extended period of time can cause a number of health issues? •Stiffness in the shoulders and neck,lower back pain •Slouching,joint stiffness •Obesity,poor circulation and metabolism •Increased risk of cardiovascular illness digestive tract issues and diabetes However, these risks can be reduced by exercise Exercise every day - Children and adolescents should engage in a minimum of 60 minutes of moderate to intense exercise every day Regular exerciseevery week - Adults should engage in 150-300 minutes of moderate exercise or 75-150 minutesof intense exercise every week 印尼文版 ▍Duduk Lama Tidak Bergerak Hati-Hati Lampu Merah Kesehatan Menyala! Tahukah Anda? Duduk dalam jangka waktu yang lama mungkin dapat menimbulkan masalah kesehatan berikut ini: •Pundak dan leher kaku sakit pinggang dan punggung •Bungkuk nyeripersendian •Obesitas metabolisme memburuk •Meningkatkan risiko penyakit kardiovaskular, dan diabetes. Tetapi asalkan disertai dengan olahraga yang memadai, maka dapat memperbaiki masalah-masalah tersebut! Aktivitas per Hari - Anak-anak dan remaja minimal 60 menit setiap hari, beraktivitas dari tingkat menengah hingga tinggi Olahraga Olahraga Rutin per Minggu - Olahraga rutin selama150-300 menit dari tingkatan menengahhingga tinggi setiap minggunya,atau 75-150 menituntuk aktivitas tingkat tinggi 越南文版 ▍T?c h?i kh?n l??ng c?a vi?c ng?i l?u m?t ch? B?n c? bi?t kh?ng? Ng?i l?u c? th? d?n ??n c?c v?n ?? s?c kh?e nh? sau: •C?ng vai v? c? ?au l?ng •G? l?ng ?au kh?p •B?o ph? l?u th?ng m?u v? trao ??i ch?t k?m •T?ng nguy c? m?c b?nh tim m?ch, b?nh ti?u h?a v? b?nh ti?u ???ng Tuy nhi?n, nh?ng r?i ro n?y c? th? thay ??i b?ng ho?t ??ng th? ch?t v?a ph?i. T?p th? d?c # m?i ng?y - Tr? em v? thanh thi?u ni?n m?i ng?y n?n t?p ?t nh?t 60 ph?t v?i c??ng ?? v?a ph?i ??n m?nh. T?p th? d?c th??ng xuy?n # m?i tu?n - Ng??i l?n m?i tu?n n?n t?p 150-300 ph?t v?i c??ng ?? v?a ph?i, ho?c t?p 75-150 ph?tv?i c??ng ?? m?nh. 泰文版 ▍??????????????? ????? ????????????????????！ ??????????? ?????????????????? ??????????????????????????????????: •?????????????????????????????? •?????????????????????????? •????????????????????? •????????????????????????????????????????????? ???????????????????????????? ?????????? ?????????????????????????? ???????????????????????????? ????????????????? - ??????????????????????????????????????????????????????? 60 ?? ?????????????????????????? - ????????????????????????????????????? 150-300 ???? ?????????????????????? 75-150 ????