COVID-19大流行期間的身體活動建議

Recommendations for physical activity during the COVID-19 pandemic

新型冠狀病毒肺炎（以下簡稱COVID-19）的爆發不只對社會與經濟帶來了嚴重衝擊，同時也大幅影響了每人的生活方式。當COVID-19大流行肆虐全球之際，各國政府採取了系列措施如：外出戴口罩、保持社交距離、居家隔離、居家檢疫、集中檢疫，甚至封城等。這些做法不可避免的限制了身體活動以及產生更多靜態行為。如何在COVID-19大流行期間保持規律活動及健康顯然是一個重要的議題。本文彙整與COVID-19及身體活動有關之研究證據，並針對以下主題進行探討：(一)檢視近年美國、英國與世界衛生組織所發布最新身體活動指引，並針對當前全球身體活動不足的盛行率進行描述分析|(二)依據最新的研究證據，探討COVID-19爆發對身體活動不足與靜態行為的具體衝擊|(三)最後根據文獻探討結果，歸納在COVID-19流行期間如何進行身體活動的建議：(1)少勝於無：從事一些中強度身體活動比都沒有好。每日以步速（介於每分鐘100-130步）至少步行4,000-5,000步，能達到7,000-8,000步更佳，並搭配每周至少2天的中強度主要肌群強化運動。(2)減少久坐：每日靜態久坐不宜超過9小時，並應增加久坐中斷次數（如：每50分鐘站起來動一動），以輕度身體活動取代靜態行為，如走路或伸展5-10 分鐘。(3)均衡選擇：儘可能從事多種身體活動如：有氧運動、阻力運動、伸展運動及平衡運動。(4)適性參與：視個人興趣與資源選擇適合的運動方式（如：徒手式運動、器械式運動、電子式運動或家務式勞動）。以上這些建議將有助於在COVID-19大流行期間或未來類似疫情爆發時，引導民眾如何透過身體活動強化身心健康。（台灣衛誌 2020|39(4)：364-372）

The coronavirus disease (COVID-19) outbreak has not only had severe social and economic effect but also has substantially affected the lifestyles of individuals. As the coronavirus pandemic rips through the world, many countries have implemented series of restrictions to control infection, such as the wearing of masks outside, social distancing, home isolation, home quarantine, group quarantine, and lockdowns, and these measures have inevitably limited physical activity and required more sedentary behavior. How a person can remain physically active and healthy during the COVID-19 pandemic is a crucial issue. The following procedure was implemented to review evidence regarding the COVID-19 outbreak and physical activity. First, the latest physical activity guidelines released by the United States, United Kingdom, and World Health Organization were reviewed, and the prevalence of insufficient physical activity was determined. Second, the effects of the COVID-19 outbreak on physical activity and amount of sedentary behavior were discussed using the obtained evidence. Finally, the current review suggests the following for individuals wishing to remain physically active and healthy: (1) Some physical activity is preferable to nothing. Engaging in some moderate-intensity physical activity, such as at least 4,000–5,000 steps per day (7,000–8,000 is better) at a pace of 100–130 steps per minute and resistance training twice a week to improve major muscle-group strength, is essential for everyone. (2) Daily sedentary time should be kept to less than 9 hours a day, and numerous breaks (e.g., every 50 minutes) in which sedentary time is replaced with light activity (e.g., 5- to 10-minute walking or stretch exercise) should be taken. (3) Ideally, people should engage in different types of physical activity, including aerobic exercise, resistance training, stretching, and balance training. (4) Finally, people should select types of exercise (e.g., freehand exercise, equipment-assisted exercise, electronic exercise, or household work) that fit their interests and resources. These suggestions provide guidance for strengthening individuals’ mental and physical well-being through physical activity in response to the COVID-19 pandemic or future similar outbreaks. (Taiwan J Public Health. 2020|39(4):364-372)