You can also reduce the risk of lifestyle-related diseases even in activities other than exercise! (18 to 64 years old)

Last Updated May 29, 2020

To consume the same amount of physical activity as 10 minutes of normal walking (about a dog walking)

Walking a dog for 10 minutes indicates that the amount of physical activity is 0.5 Mets / hour.

In order to reduce the risk of lifestyle-related diseases, it is advisable to perform "physical activities" of 3 Mets or more in a week.

Specifically, it is said that "walking or performing physical activity with strength equal to or greater than that for 60 minutes every day reduces the risk of lifestyle-related diseases and living functions." (18-64 years old)
※"Physical activity" is all movements that consumes more energy than a resting state.

"Physical activity" = "exercise" + "life activities" such as housework.
If you can't walk (normal walking: a dog) for 60 minutes a day, why not add it with other activities?
"Normal walking" 10 minutes = 3 Mets x 10 minutes ÷ 60 minutes = 0.5 Mets / hour physical activity.

Example of the same amount of physical activity as a 10-minute walk

The amount of physical activity (exercise intensity "Mets" x implementation time (hour))) is the same as cheek. The stronger the exercise intensity, the shorter the time you are active.

Time to get the same amount of physical activity as 10 minutes on a normal walking distance [minute]
Exercise intensity (Mets)	Normal walking 10 minutes (Physical activity = 0.5 Mets, hour) Time required to have the same physical activity [minutes]	Life activities
３	10 minutes	Riding an electric assisted bicycle Helping to the kitchen
3.3～3.5	Less than 9 minutes	Floor brushing Vacuum cleaner Mopping Weeding in the garden Push a wheelchair Bath cleaning
4.0	7.5 minutes	Radio Exercise No. 1 Climb the stairs slowly Commuter commuting
5.8	5 minutes	Play actively with children

Exercise intensity (Mets) is almost the same activity as normal walking (about walking a dog), and the same activity time [minute] is required to have the same amount of physical activity.
For example,
"Radio Exercise No. 1", "Slowly climb the stairs", and "Commuting" are the time required to have the same physical activity (0.5 Mets / hour) as a normal walking 10 minutes due to the exercise intensity of 4.0 Mets,
　　4 Mets x required time X minutes ÷ 60 minutes = 0.5　　
　　X = 0.5 x 60 minutes ÷ 4 ≒ 7.5 minutes.

What is the exercise and fraction of physical activity equivalent to 10 minutes of normal walking?

The amount of physical activity per hour is 0.5 Mets per hour.

To reduce the risk of lifestyle-related diseases, men need 9,000 steps a day for women to walk 8,500 steps. (18-64 years old)
If you do not have enough steps, be sure to add 10 minutes into your life!
If you prefer exercising more than walking, be sure to exercise more than 30 minutes a day for at least 2 days a week will reduce the risk of lifestyle-related diseases.

Exercise intensity and required fractions of physical activity equivalent to 10 minutes of normal walking
Exercise intensity (Mets)	Amounts required (minutes)	Exercise
３．８	About 8 minutes	Bowling
４．０	7.5 minutes	Radio Exercise No. 1 Table tennis Aquabics Fast legs (plainland, 95-100m/min)
５．０	6 minutes	Tennis (other than games)
５．５	5.5 minutes	Badminton (other than games)
６．０	5 minutes	Slow jogging (6.4 km/hour)