運(yùn)動(dòng)，睡眠，看電視:5歲以下兒童的新指南

運(yùn)動(dòng)，睡眠，看電視:5歲以下兒童的新指南

For the greatest health benefits, how much play time, screen time and sleep should your baby or young child have in a given day? The World Health Organization has some answers.

為了獲得最大的健康益處，你的寶寶或小孩每天應(yīng)該有多少時(shí)間玩耍、看電視和睡覺?世界衛(wèi)生組織給出了一些答案。

On Wednesday, the United Nations' public health agency released its first guidelines on physical activity, sedentary behavior and sleep for children under 5. The guidelines varied by age group: infants younger than 1, children 1 to 2, and those 3 to 4.

周三，聯(lián)合國(guó)公共衛(wèi)生機(jī)構(gòu)發(fā)布了第一個(gè)針對(duì)5歲以下兒童的身體活動(dòng)、久坐行為和睡眠的指南。指導(dǎo)方針因年齡組而異:1歲以下的嬰兒、1至2歲的兒童和3至4歲的兒童。

"We haven't previously had recommendations for under 5," said Juana Willumsen, an expert in WHO's Department of the Prevention of Noncommunicable Diseases, who contributed to the development of the new guidelines.

世衛(wèi)組織預(yù)防非傳染性疾病部門的專家Juana Willumsen說(shuō)：“我們以前沒有對(duì)5歲以下兒童的建議。”她為新指南的制定做出了貢獻(xiàn)。

Previously, WHO offered guidelines for older people. In 2010, the agency released global recommendations on physical activity for health, making recommendations for three age groups: children aged 5 to 17, adults 18 to 65 and adults 65 and older.

此前，世衛(wèi)組織為老年人提供了指導(dǎo)方針。2010年，該機(jī)構(gòu)發(fā)布了關(guān)于體育鍛煉促進(jìn)健康的全球建議，針對(duì)三個(gè)年齡段提出了建議：5至17歲的兒童，18至65歲的成年人，以及65歲及以上的成年人。

The new guidelines for younger children are based on a systematic review of scientific evidence in published studies regarding the health benefits of physical activity, sleep and limiting time spent staring at screens among infants and young children.

針對(duì)年幼兒童的新指南是基于對(duì)已發(fā)表研究中的科學(xué)證據(jù)的系統(tǒng)審查，這些研究涉及體力活動(dòng)、睡眠和限制嬰幼兒盯著屏幕的時(shí)間的健康益處。

"A panel of experts looks at the evidence and proposes recommendations," Willumsen said.

“一個(gè)專家小組研究證據(jù)并提出建議，”Willumsen說(shuō)。

"We felt it was really important to bring the new evidence together and produce these guidelines to help policymakers, people who are establishing policies for early child care or who are advising parents and caregivers," she said. "We see that childhood obesity rates are rising dramatically, and it's ever more evident that prevention needs to start early."

她說(shuō)：“我們認(rèn)為，將新的證據(jù)匯集起來(lái)，并制定這些指導(dǎo)方針，以幫助政策制定者、制定早期兒童保育政策的人，或者為父母和照顧者提供建議的人，真的很重要。”“我們看到兒童肥胖率正在急劇上升，而且越來(lái)越明顯的是，預(yù)防需要及早開始。”

The new guidelines note that improving physical activity and sleep among young children while limiting sedentary behaviors is associated with reduced adiposity, or body fat.

新的指南指出，在限制久坐行為的同時(shí)，改善幼兒的身體活動(dòng)和睡眠與減少肥胖或體脂有關(guān)。

Overweight and obese children are likely to remain overweight and obese into adulthood, which puts them at risk of developing noncommunicable diseases such as diabetes and cardiovascular diseases, according to WHO.

據(jù)世衛(wèi)組織稱，超重和肥胖兒童在成年后很可能會(huì)保持超重和肥胖狀態(tài)，這將使他們面臨患糖尿病和心血管疾病等非傳染性疾病的風(fēng)險(xiǎn)。

If your child is less than a year old
如果你的孩子不到一歲

For infants younger than 1, WHO recommends that they be physically active several times a day in a variety of ways, with floor-based play and at least 30 minutes of tummy time.

對(duì)于1歲以下的嬰兒，世衛(wèi)組織建議他們每天以各種方式進(jìn)行幾次身體活動(dòng)，包括在地板上玩耍和至少30分鐘的俯臥時(shí)間。

The guidelines also recommend that infants not to be restrained -- such as in a stroller, in a high chair or on a caregiver's back -- for more than an hour at a time.

該指南還建議，嬰兒每次不要被限制超過(guò)一個(gè)小時(shí)，比如在嬰兒車?yán)?、高腳椅上或在看護(hù)人的背上。

If your child is 1 to 2 years old

如果你的孩子1到2歲

Children aged 1 to 2 also should get plenty of quality sleep every day: between 11 and 14 hours, including naps, according to the guidelines.

根據(jù)該指南，1至2歲的兒童也應(yīng)該每天獲得充足的高質(zhì)量睡眠:11至14小時(shí)，包括午睡。

The guidelines also recommend that these children spend at least 180 minutes a day in a variety of physical activities.

該指南還建議這些兒童每天至少花180分鐘進(jìn)行各種體育活動(dòng)。

If your child is 3 to 4 years old

如果你的孩子是3到4歲

Screen time should be limited to one hour a day for 3- to 4-year-olds as well, according to the guidelines.

根據(jù)指導(dǎo)方針，3到4歲的孩子每天看電視的時(shí)間也應(yīng)該限制在一小時(shí)以內(nèi)。

WHO also recommends that these children get 10 to 13 hours of quality sleep each day, which may include a nap.

世衛(wèi)組織還建議這些兒童每天獲得10至13個(gè)小時(shí)的高質(zhì)量睡眠，其中可能包括午睡。

How to turn these recommendations into reality

如何把這些建議變成現(xiàn)實(shí)

"Keep these guidelines in mind when planning your child's daily routine. Make sleep and physical activity a priority," she said. "By working on those aspects first, screen time and sedentary behaviors should naturally stay fairly low."

在規(guī)劃孩子的日常生活時(shí)，請(qǐng)牢記這些指導(dǎo)方針。把睡眠和身體活動(dòng)放在首位，”她說(shuō)。“首先解決這些問(wèn)題，屏幕時(shí)間和久坐行為自然應(yīng)該保持在相當(dāng)?shù)偷乃健?rdquo;