Physical Activity Guidelines for Chinese (2021)

Guiding Institution:

Bureau for Diseases Prevention and Control of the National Health Commission

Leading Institutions:

Chinese Center for Disease Control and Prevention

China Institute of Sport Science

Participating Institutions: (sequence following Chinese Pinyin)

School of Public Health, Peking University

Institute of Sports Medicine of Peking University

School of Sport Science, Beijing Sport University

School of Sport Medicine and Rehabilitation, Beijing Sport University

China Institute of Sport Science

National Institute of Sports Medicine

School of Medicine, Jinan University

Jiangsu Province Geriatric Hospital

Shenzhen Nanshan Center for Chronic Disease Control

Beijing Tiantan Hospital, Capital Medical University

Shanghai JS Life Sciences Institute

Chinese Center for Disease Control and Prevention

National Institute of Environmental Health, China CDC

National Center for Chronic and Noncommunicable Disease Control and

Prevention, China CDC

National Institute for Nutrition and Health, China CDC

The First Affiliated Hospital, Sun Yat-sen University

Secretariat: Shanghai JS Life Sciences Institute

Steering Committee：

CHEN Jun Shi, Academician, Chinese Academy of Engineering; Director, Shanghai JS Life Sciences Institute

CHANG Ji Le, Director, Bureau for Diseases Prevention and Control of the National Health Commission

WU Liang You, Deputy Director, Bureau for Diseases Prevention and Control of the National Health Commission

FENG Lian Shi, Former Director, China Institute of Sport Science; Director, Social Sports Guidance Center, General Administration of Sport of China

LIANG Xiao Feng, Former Deputy Director, Chinese Center for Disease Control and Prevention; Chair Professor, Jinan University

ZHANG Xia, Deputy Director, National Institute of Sports Medicine

Composing and Editorial Board:

Chief 　ZHAO Wen Hua, National Institute for Nutrition and Health, China CDC

LI Ke Ji, School of Public Health, Peking University

Deputy Chiefs (sequence following Chinese strokes)

WANG Yu Ying, National Institute for Nutrition and Health, China CDC

WANG Jing Zhong, National Institute for Nutrition and Health, China CDC

LIU Ai Ling, National Institute for Nutrition and Health, China CDC

CHEN Xiao Rong, National Center for Chronic and Noncommunicable Disease

Control and Prevention, China CDC

XU Jian Fang, China Institute of Sport Science

YANG Peng, Shanghai JS Life Sciences Institute

Members (sequence following Chinese strokes)

DING Cai Cui, National Institute for Nutrition and Health, China CDC

WANG Mei, China Institute of Sport Science

WANG Lei, Jiangsu Province Geriatric Hospital

WANG Hui, The Former ILSI Focal Point in China

WANG Zhuo Qun, National Center for Chronic and Noncommunicable Disease

Control and Prevention, China CDC

LIU Dan, School of Medicine, Jinan University

LIU Kai Qi, Chinese Center for Disease Control and Prevention

LI Liu Bai, School of Public Health, Peking University

QIU Jun Qiang, School of Sport Science, Beijing Sport University

ZHANG Ti, Shenzhen Nanshan Center for Chronic Disease Control

ZHANG Pei Zhen, School of Sport Medicine and Rehabilitation, Beijing

Sport University

YANG Xiao Guang, National Institute for Nutrition and Health, China CDC

YANG Xi, Chinese Center for Disease Control and Prevention

YANG Zheng Xiong, National Institute of Environmental Health, China CDC

JIANG Yong, Beijing Tiantan Hospital, Capital Medical University

LIANG Qi, The First Affiliated Hospital, Sun Yat-sen University

ZHAI Yi, Beijing Tiantan Hospital, Capital Medical University

CHANG Cui Qing, Institute of Sports Medicine of Peking University

Secretaries YANG Peng, Shanghai JS Life Sciences Institute

HOU Wan Jing, Shanghai JS Life Sciences Institute

1. General Guidelines

Moving is good, the more the better, do not overdo things, and keep at it.

Less sedentary behaviors, and stay physically active on a daily basis.

Meet the recommended level of physical activity.

Engage in physical activity safely.

2. Guidelines for Children Aged 2 Years and Younger

Engage in various forms of interactive activities with caregivers every day.

Children who can walk independently should be physically active for at least 180 minutes per day.

Restrained time should not exceed one hour at a time.

Screen watching is not recommended.

3. Guidelines for Children Aged 3–5 Years

Engage in at least 180 minutes of physical activity per day, including 60 minutes of energetic play, and encourage outdoor activity.

Sedentary behaviors should not exceed one hour each time.

Screen time should be less than one hour per day.

4. Guidelines for Children and Adolescents Aged 6–17 Years

Engage in at least 60 minutes of moderate-to-vigorous physical activity every day; outdoor activities are primarily encouraged.

Engage in muscle strengthening and bone strengthening exercises at least three days a week.

Reduce sedentary behaviors. Sedentary behavior should not exceed one hour each time. Screen time should be less than two hours per day.

5. Guidelines for Adults Aged 18–64 Years

Engage in 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity per week, or an equivalent combination of moderate-intensity and vigorous-intensity aerobic activity.

Engage in muscle-strengthening exercise at least two days a week.

Maintain daily physical activity and increase the physical activity level.

6. Guidelines for Older Adults aged 65 Years and Older

Guidelines for adults also apply to older people.

Persist in perform balance, agility, and flexibility exercises.

In cases unable to engage in 150 minutes of moderate-intensity physical activity per week, increase the level of various physical activities as much as possible.

7. Guidelines for Individual with Chronic Diseases

Individuals with chronic diseases should consult with their doctors before engaging in physical activity and conduct physical activity under professional guidance.

If body conditions allow, individuals should refer to their age group guidelines.

If body conditions do not allow, individuals are encouraged to conduct regular physical activities based on their actual conditions.