12:30午饭后，不立刻坐回去，在医院内快走8分钟；回来用弹力带做外展、深蹲，各15次×2组；再顺手 提踵几组，小腿发酸就停——练的是万一跌倒时的"刹车"。 作为医生，我也过着典型的"办公室生活"：门诊、查房和开会，一坐就是半天。于是从去年开始，我在 抽屉里放了一条弹力带，并把运动写进体锻日志。 7:40准备进办公室，电梯到12楼，最后两层走楼梯；到工位先不碰电脑，靠墙静蹲30秒×2组。默念一句 提醒：今天也得让骨头"受点力"。 盛辉 "盛医生，我也没摔过啊，怎么一查就骨质疏松？""我每天上班坐着，回家也累得不想动。可体检说肌 肉少、脂肪多，这到底算病吗？" 这类问题，我在上海市第十人民医院骨质疏松与肌少症诊治中心的门诊几乎每天都会听到。很多患者以 为骨质疏松、肌少症是"退休后的事"，等到腰酸背痛、身高变矮、爬楼发怵甚至探出身子晾个衣服就骨 折，才发现自己早已错过了"性价比"最佳的干预窗口。 门诊的时候我常跟患者打比方：骨头和肌肉像一张存折。年轻时存得多，老了才经得起花；但如果在最 能存钱的年纪长期"躺平"，等退休后再想补救，当然更费劲。 我通常会把答案拆成两句话：骨量和肌肉不是凭空突然掉下去的。它们是从你开 ...

Core Viewpoint - The muscle health of Chinese children and adolescents has been declining over the past two decades, particularly in the last ten years, despite improvements in nutrition and physical activity options. This decline poses long-term health risks, including chronic diseases and reduced autonomy in older age [4][8][14]. Summary by Sections Muscle Health Trends - Muscle health encompasses strength, explosiveness, and endurance. The standing long jump, a key indicator of lower body muscle health, shows a significant decline in performance among Chinese youth from 2000 to 2019, especially in the 18-22 age group, which is typically a peak muscle development period [5][8]. - The median standing long jump distance for 22-year-old males decreased from 234.3 cm in 2010 to 219.4 cm in 2019, while for females, it dropped from 172.8 cm to 162.5 cm during the same period [8]. Causes of Decline - Insufficient resistance training is identified as a major factor contributing to the decline in muscle health. Less than 40% of Chinese students meet the World Health Organization's recommendations for muscle-strengthening activities, with activity levels decreasing as they age [12][14]. - Resistance training is highlighted as the most effective method to improve muscle health, particularly strength [12][18]. Importance of Resistance Training - Resistance training is not limited to weightlifting; it includes various activities such as push-ups, squats, and bodyweight exercises. Engaging in resistance training can help children develop better overall fitness and reduce the risk of injuries [13][18]. - The benefits of resistance training extend beyond physical health, positively impacting mental well-being, self-efficacy, and academic performance [18][19]. Recommendations for Implementation - It is recommended that children aged 6-17 engage in resistance training at least three times a week for 30 minutes per session, incorporating a variety of movements targeting different muscle groups [23]. - A structured approach to resistance training, guided by knowledgeable professionals, is essential for maximizing safety and effectiveness [23][26]. Special Considerations - Interest in physical activity should be prioritized to ensure long-term engagement in exercise. Proper technique and safety should be emphasized, avoiding excessive competition or weight [26][27]. - The consensus has shifted to recognize the critical role of resistance training in youth health, alongside aerobic activities, as both are essential for overall well-being [27].

Core Viewpoint - The muscle health of Chinese children has been declining over the past two decades, with a significant acceleration in the last ten years, despite improvements in nutrition and physical activity options available to them [2][10]. Group 1: Decline in Muscle Health - The muscle health of Chinese children, as measured by standing long jump performance, has shown a continuous decline over the past 20 years, particularly worsening in the last decade [2][6]. - The most affected age group is 18-22 years, which is typically a peak period for muscle strength development. For instance, the median standing long jump distance for 22-year-old boys decreased from 234.3 cm to 219.4 cm from 2010 to 2019, while for girls it dropped from 172.8 cm to 162.5 cm [8][10]. Group 2: Consequences of Weak Muscle Health - Children with weak muscles are likely to grow into adults with poor muscle strength, leading to a higher risk of chronic diseases and reduced independence in old age [3][10]. - The decline in muscle health, combined with weight gain, poses a risk for the health and development of Chinese children and adolescents, potentially leading to a chronic disease crisis in the future [10]. Group 3: Importance of Resistance Training - Insufficient resistance training is a key factor contributing to the decline in muscle health among Chinese students. Less than 40% of students meet the World Health Organization's recommendations for muscle-strengthening activities [15][21]. - Engaging in resistance training can significantly improve muscle health, with evidence suggesting that it can reduce injury rates, prevent obesity, and enhance overall physical fitness [21][24]. Group 4: Recommendations for Resistance Training - The recommended approach for children aged 6-17 is to engage in resistance activities at least three days a week, with each session lasting 30 minutes [34][36]. - Activities should include a variety of movements targeting different muscle groups, such as lower body exercises (e.g., squats), upper body pushing (e.g., push-ups), upper body pulling (e.g., pull-ups), and core stability exercises [36][34]. Group 5: Safety and Effectiveness of Resistance Training - Recent research supports the safety and effectiveness of resistance training for children and adolescents, dispelling previous concerns about potential harm to growth plates [38][43]. - It is crucial to prioritize children's interest in sports and ensure they perform exercises correctly without excessive competition or weight [39][40].