动起来，每天一小时

Be active.
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. Increase moderate-intensity physical activity to 300 minutes per week for additional health benefits.

Reduce intake of harmful fats

Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.

The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils; saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads.

消耗的脂肪应少于总能量摄入的 30%。这将有助于防止不健康的体重增加和非传染性疾病。有不同类型的脂肪，但不饱和脂肪优于饱和脂肪和反式脂肪。世卫组织建议将饱和脂肪减少到总能量摄入的 10% 以下；将反式脂肪减少到总能量摄入的 1% 以下；并将饱和脂肪和反式脂肪替换为不饱和脂肪。

最好的不饱和脂肪存在于鱼、鳄梨和坚果，以及向日葵、大豆、菜籽油和橄榄油中；饱和脂肪存在于肥肉、黄油、棕榈油和椰子油、奶油、奶酪、酥油和猪油中；反式脂肪存在于烘焙食品和油炸食品以及预先包装的零食和食品中，例如冷冻比萨饼、饼干、饼干、食用油和涂抹酱。

Hand hygiene is critical not only for health workers but for everyone. Clean hands can prevent the spread of infectious illnesses. You should handwash using soap and water when your hands are visibly soiled or handrub using an alcohol-based product.