追光丨健身er们“阳康”后，如何科学稳妥地恢复运动？******
新冠感染后“阳康”了
好想赶快回健身房“撸铁”
可现在到底适不适合锻炼？
应该怎样科学恢复运动？
这是近期不少小伙伴们关心的问题
让我们听听专家们怎么说
问题一：恢复期到底能不能运动？
山西白求恩医院康复医学科主任王萍芝表示
新冠感染后长期住院或居家养病
会导致肌肉力量和耐力的下降
适量运动有利于身体恢复
但切忌操之过急
一般情况下
恢复期运动量
不宜超过平时的三分之一
逐渐增量即可
对患有糖尿病、高血压、冠心病
等慢性病人群
及60岁以上老年人
最好在运动前咨询医生
根据自身情况
制定具体运动处方
问题二：如何保证运动适量？
恢复运动之前及过程中
可持续对身体状况进行评估
广东省体育局日前发布的
《新型冠状病毒感染转阴后（阳康人员）重返运动指南》指出
可使用6分钟步行距离试验
简易评估运动能力
正常人6分钟步行距离大于450米
主观感受轻松、不费力
心率在每分钟110次以下
可以尝试开始恢复运动
世卫组织提示
恢复运动过程中
可使用“Borg主观疲劳感知评估量表”
粗略作为逐步提高活动水平的指南
如在锻炼后感到严重疲劳
以及其他症状加重
此时应避免进一步活动
问题三：恢复运动应如何“循序渐进”？
恢复初期可开展一些相对温和的运动
如慢步走、做广播操、健身操等
而且要控制时间和强度
足球、篮球、羽毛球、长跑等
较为剧烈的运动
建议暂缓恢复
根据世卫组织发布的
《康复指导手册：COVID-19相关疾病的自我管理（第二版）》
可考虑将恢复锻炼分为
五个阶段
每个阶段至少保持7天
第一阶段：为恢复锻炼做准备
例如：呼吸练习、温和的步行、拉伸和平衡练习
第二阶段：低强度活动
例如：散步、轻微的家务
第三阶段：中等强度的活动
例如：快走、上下楼梯、慢跑等
第四阶段：具有协调和有效技能的中等强度练习
例如:跑步、骑自行车、游泳等
第五阶段：回归到基线练习
可以完成感染之前的正常运动锻炼了
问题四：“阳康”人员恢复运动还有哪些注意事项？
王萍芝提醒
运动时要及时监测心率变化
以及主观感觉
如再次感染新冠
或运动时出现
心悸、头晕、胸痛等不适
须立即停止运动
必要时寻求医疗帮助
长期健身者普遍认为自身体质好
易在未完全康复的情况下
进行较高强度运动
造成病情反复
因此切忌盲目自信
避免过度运动
记者：刘扬涛、马晓媛、薛宁婧
视频制作：薛宁婧
编辑：吴俊宽、王沁鸥
中新网评：处理核污水绝不是日本自家私事******
中新网北京1月19日电(蒋鲤)日本政府近日称，将于2023年春夏期间开始向海洋排放经过处理的福岛第一核电站核污水。日本罔顾国内民众及周边国家的屡屡反对，企图将核污水“一倒了之”，把一件关乎全球海洋生态环境和公众健康的事当成了自家私事。
资料图：日本福岛第一核电站。2011年，福岛核电站事故发生后，大量放射性物质泄漏到大气层和太平洋，对周围环境造成了难以逆转的伤害，数十万人被迫撤离该地区。时至今日，作为日本邻国之一的韩国仍未解除福岛海鲜禁令。
日本以核污水存储能力即将达到上限为由，在2021年4月13日，正式决定将福岛第一核电站核污水排入太平洋。过去一年多，日本政府和东京电力公司一直在持续推进核污水排海计划。
日本政府辩称，这些核污水经多核素处理系统(ALPS)处理后很安全，甚至“可以喝”，这样的表态无疑在愚弄大众。
事实上，经过处理的核污水仍含有多种放射性物质，核污水一旦排放入海就无法回收，长期来看，将会给海洋生态带来难以估量的潜在威胁，最终危害人类健康。
因此，核污水排海计划推出后，遭到日本民众强烈反对。日本《朝日新闻》2022年3月公布的问卷调查显示，福岛县、宫城县和岩手县受访的42个市町村长中，约六成反对东京电力公司福岛第一核电站核污水排放入海。日本全国渔业协会联合会也多次申明立场，反对该计划。
日本政府认为，核污水排海是最便宜、最省事的解决方案，但此举却将周边国家乃至全世界置于核污染风险中。太平洋非日本一家之海，核污水会随着洋流流动，其影响势必会跨越国界，危害周边国家乃至整个国际社会的公共福祉和利益。
《韩国经济新闻》发文称，相关研究认为，福岛核污水如果排放入海，约7个月后将到达济州等韩国海域，该国水产业和旅游业将遭受相当大的损失。
德国南极海洋机构也曾发出警告，若日本将所有核污水排入海中，不到半年，整个太平洋都将面临高度辐射威胁，包括远在大洋另一端的美国。太平洋地区人民更是对日本该计划持反对意见。
日本作为《联合国海洋法公约》缔约国，有义务保护海洋环境。然而，在核污水排海方案的正当性、核污水数据的可靠性、净化装置的有效性、环境影响的不确定性等问题上，日本未能作出科学、可信的说明。
国际原子能机构技术工作组虽已三次赴日实地考察评估，但尚未就日排海方案的安全性给出结论，并且对日本提出诸多澄清要求和整改意见。在此情况下，日本仍执意推进核污水排海工程建设，这是极不负责任的行为。
太平洋不是日本的下水道，日本必须正视各方合理关切，在与周边国家等相关利益方和国际原子能机构充分协商后，制定合理的核污水处理方案。日本也要着眼长远，若只顾眼前，执意将核污水排放入海，不仅其自身，周边国家乃至全世界都将为之买单，其后果必将会危害数代人。
Fukushima water disposal by no means Japan’s own business
By John Lee
(ECNS) -- Japan has announced it will release treated wastewater from the wrecked Fukushima Daiichi Nuclear Power Plant into the Pacific Ocean this year.
Although Fukushima wastewater disposal affects global marine ecological environment protection and public health, Japan has turned a deaf ear to domestic and international opposition to dumping the contaminated water into the sea, treating the "global" matter as its own business.
The Fukushima accident in 2011 had sent large quantities of radiation into the atmosphere and the Pacific Ocean, causing irreversible damage to the surrounding environment, and hundreds of thousands of people were forced to evacuate the area. South Korea still maintains its import ban on Japanese seafood from areas affected by the Fukushima nuclear disaster.
On April 13, 2021, Japan announced it had decided to discharge contaminated radioactive wastewater in Fukushima Prefecture into the sea due to dwindling storage space, with the Japanese government and plant operator Tokyo Electric Power Company Holdings Inc. promoting the release plan over the past year.
The Japanese government argues that the water treated by an advanced liquid processing system, or ALPS, is safe and drinkable, which is undoubtedly fooling the public.
In fact, the treated wastewater still includes a variety of radioactive substances and can’t be recycled once discharged into the sea, which will pose a great threat to marine ecology and ultimately endanger human health in the long run.
Therefore, the discharge plan has been strongly opposed in Japan. According to a questionnaire conducted by The Asahi Shimbun, nearly 60 percent of mayors of 42 municipalities in Iwate, Miyagi and Fukushima prefectures oppose the discharge plan. The National Fisheries Cooperative Federation of Japan has also repeatedly stated its opposition in public.
The Japanese government believes that dumping Fukushima wastewater into the sea is the cheapest and most convenient solution, but neighboring countries and even the whole world will be at risk of nuclear pollution.
The Pacific Ocean doesn’t belong to Japan and the wastewater flow along oceanic currents will surely break boundaries and endanger public welfare and the interests of neighboring countries and even the international community.
The Korea Economic Daily reported that related research concluded that if contaminated water from Fukushima is released into the ocean, it would only take seven months for the contaminated water to reach the shores of Jeju Island, with the country's aquaculture and tourism suffering considerable losses.
According to the calculation of a German marine scientific research institute, radioactive materials will spread to most of the Pacific Ocean within half a year from the date of discharge, and the U.S. and Canada will be affected by nuclear pollution. People in the Pacific region also oppose the discharge plan.
As a participant of the United Nations Convention on the Law of the Sea, Japan has the obligation of protecting the marine environment.
However, it hasn’t offered a full and convincing explanation on issues like the legitimacy of the discharge plan, the reliability of data on the nuclear-contaminated water, the efficacy of the treatment system or the uncertainty of environmental impact.
Though the IAEA has yet to complete a comprehensive review after three investigations in Japan, the Japanese side has been pushing through the approval process for its discharge plan and even started building facilities for the discharge. It is rather irresponsible for Japan to act against public opinion at home and concerns abroad.
The Pacific Ocean is not a private Japanese sewer. The country must seriously heed the voices of the international community and make a reasonable plan for the Fukushima wastewater disposal after full consultation with stakeholders and international agencies.
If it only seeks instant interest and insists on discharging the contaminated water into the sea, not only itself, but also its neighboring countries and the entire world will pay for the decision and several generations will be forced to bear the consequence.
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