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- Examples of actions to reduce the risk of lifestyle-related diseases in daily life
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Examples of actions to reduce the risk of lifestyle-related diseases in daily life
Last Updated January 20, 2020
To reduce the risk of lifestyle-related diseases, normal walking a day (about a dog walking speed of about 4 km/h) requires 60 minutes of physical activity.
"Normal walking" is three times the exercise intensity of rest (downside and comfortable).
If you set the exercise intensity at rest to "1 mets (METs)", "normal walking" is 3 mets.
The amount of physical activity (life activity + exercise) is represented by "mets x time".
The amount of physical activity for 60 minutes of "normal walking" is 3 mets x 1 hour = 3 mets / hour.
Even if you don't walk "normal walking" for 60 minutes a day, you can do the same physical activity with housework and exercise!
It is said that lifestyle-related diseases prevention requires "23 mets hour/week" physical activity.
In other words, the amount of physical activity of about 3.3 mets hour is required per day.
3.3 I think there are many people who don't come even if they say Mets Time, so please take a look at the example below.
(Example 1) Dog walking (20 minutes) + housework (about 18 minutes) + moderate walking (land, 4.5-5.1km / h) (10 minutes) + normal walking (15 minutes)
20 minutes Bath cleaning and vacuum cleaner Total about 18 minutes Go: About 10 minutes walk
Return: Normal walking 15 minutes
(Example 2) Walking in commuting (15 minutes one way, 30 minutes round trip) + climbing stairs (5 minutes total) + housework (18 minutes)
Round trip 30 minutes Total 5 minutes Bath cleaning and vacuum cleaner Total 18 minutes
(Example 3) Radio exercises No. 1 (3 minutes) + walk (= "normal walking") (30 minutes) + play with children (walk / run). Active (17 minutes)
3 minutes 30 minutes 17 minutes
How much exercise intensity is the daily activity movement shown in the example?
| Metz (motor strength) | Physical activity |
|---|---|
| 3.0 |
|
| 3.3 |
|
| 3.5 |
|
| 4.0 |
|
| 5.8 |
|
The higher the number, the stronger the exercise intensity.
(Example)
"Commuting" and "Radio Exercise No. 1" are about 1.3 times the exercise intensity compared to "normal walking".
3 In order to perform the amount of physical activity at the time.
"Normal walking" requires activity for 60 minutes.
In "commuting" and "Radio Exercise No. 1", it is necessary to work for about 46 minutes.
The same way
In the case of "bath cleaning", it is about 1.17 times the exercise intensity compared to "normal walking", so in order to perform 3 mets / hour physical activity, it is necessary to perform 3 mets / hour.
In "bath cleaning", it is necessary to work for about 51 minutes.
Reference Ministry of Health, Labour and Welfare website
Inquiries to this page
Hodogaya Ward Health and Welfare Division Health Promotion Section
Telephone: 045‐334-6344
Telephone: 045‐334-6344
Fax: 045-333-6309
Email address: ho-kenkou@city.yokohama.jp
Page ID: 663-170-765
