运动，睡眠，看电视:5岁以下儿童的新指南

运动，睡眠，看电视:5岁以下儿童的新指南

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.

为了获得最大的健康益处，你的宝宝或小孩每天应该有多少时间玩耍、看电视和睡觉?世界卫生组织给出了一些答案。

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，联合国公共卫生机构发布了第一个针对5岁以下儿童的身体活动、久坐行为和睡眠的指南。指导方针因年龄组而异:1岁以下的婴儿、1至2岁的儿童和3至4岁的儿童。

"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.

世卫组织预防非传染性疾病部门的专家Juana Willumsen说：“我们以前没有对5岁以下儿童的建议。”她为新指南的制定做出了贡献。

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，世卫组织为老年人提供了指导方针。2010年，该机构发布了关于体育锻炼促进健康的全球建议，针对三个年龄段提出了建议：5至17岁的儿童，18至65岁的成年人，以及65岁及以上的成年人。

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.

针对年幼儿童的新指南是基于对已发表研究中的科学证据的系统审查，这些研究涉及体力活动、睡眠和限制婴幼儿盯着屏幕的时间的健康益处。

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

“一个专家小组研究证据并提出建议，”Willumsen说。

"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."

她说：“我们认为，将新的证据汇集起来，并制定这些指导方针，以帮助政策制定者、制定早期儿童保育政策的人，或者为父母和照顾者提供建议的人，真的很重要。”“我们看到儿童肥胖率正在急剧上升，而且越来越明显的是，预防需要及早开始。”

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，在限制久坐行为的同时，改善幼儿的身体活动和睡眠与减少肥胖或体脂有关。

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.

据世卫组织称，超重和肥胖儿童在成年后很可能会保持超重和肥胖状态，这将使他们面临患糖尿病和心血管疾病等非传染性疾病的风险。

If your child is less than a year old
如果你的孩子不到一岁

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.

对于1岁以下的婴儿，世卫组织建议他们每天以各种方式进行几次身体活动，包括在地板上玩耍和至少30分钟的俯卧时间。

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.

该指南还建议，婴儿每次不要被限制超过一个小时，比如在婴儿车里、高脚椅上或在看护人的背上。

If your child is 1 to 2 years old

如果你的孩子1到2岁

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.

根据该指南，1至2岁的儿童也应该每天获得充足的高质量睡眠:11至14小时，包括午睡。

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

该指南还建议这些儿童每天至少花180分钟进行各种体育活动。

If your child is 3 to 4 years old

如果你的孩子是3到4岁

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

根据指导方针，3到4岁的孩子每天看电视的时间也应该限制在一小时以内。

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

世卫组织还建议这些儿童每天获得10至13个小时的高质量睡眠，其中可能包括午睡。

How to turn these recommendations into reality

如何把这些建议变成现实

"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."

在规划孩子的日常生活时，请牢记这些指导方针。把睡眠和身体活动放在首位，”她说。“首先解决这些问题，屏幕时间和久坐行为自然应该保持在相当低的水平。”