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- Actions to lower the risk of lifestyle-related diseases in everyday life
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Actions to lower the risk of lifestyle-related diseases in everyday life
Last Updated January 20, 2020
To reduce the risk of lifestyle-related diseases, a 60-minute physical activity per day (a dog walks; ≈ 4 km/h)
"Normal walking" is three times the exercise intensity of rest (a condition lying down and making it easier).
If the exercise intensity at rest is "1 Mets" (METs)", "Normal walking" is 3 Mets.
The amount of physical activity (living activity + exercise) is expressed as "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 do not "normal walking" for 60 minutes a day, you may be able to do the same physical activity by housework and exercise!
It is said that "23 Mets Time/Week" of physical activity is required for lifestyle-related diseases prevention.
In other words, the amount of physical activity of about "3.3 Mets / hour" is required.
3.3 I think that there are many people who do not come to the point even if it is said to be Mets Time, so please take a look at the example below.
(Example 1) Walking the dog (20 minutes) + housework (approximately 18 minutes) + Walking about (plainland, 4.5 to 5.1 km / h) (10 minutes) + normal walking (15 minutes)
20 minutes Bath cleaning and vacuum cleaner Total: 18 minutes To: 10 minutes walk
Return: Normal walking 15 minutes
(Example 2) Walking on commuting (15 minutes one way, 30 minutes round trip) + up the stairs (5 minutes in total) + housework (18 minutes)
30 minutes round trip Total 5 minutes Bath cleaning and vacuum cleaner Total 18 minutes
(Example 3) Radio exercises first (3 minutes) + walk (= "normal walking") (30 minutes) + Play with children (walk / run. Actively) (17 minutes)
3 minutes 30 minutes 17 minutes
How much exercise intensity is the life activity behavior shown in the example?
| Mets (exercise intensity) | Physical activity |
|---|---|
| 3.0 |
|
| 3.3 |
|
| 3.5 |
|
| 4.0 |
|
| 5.8 |
|
The larger the number, the stronger the exercise intensity is.
(Example)
"Commuting" and "Radio Exercise No. 1" have about 1.3 times the exercise intensity compared to "normal walking".
3 In order to carry out physical activity at Mets and Time
"Normal walking", you need to be active for 60 minutes.
"Commuting" and "Radio Exercise No. 1" need to be active for about 46 minutes.
Similarly
In the case of "bath cleaning", the exercise intensity is about 1.17 times the exercise intensity compared to "normal walking", so it is necessary to perform physical activity at 3 Mets and time.
In "bath cleaning", it is necessary to work for about 51 minutes.
Reference Ministry of Health, Labour and Welfare website
For inquiries to this page
Hodogaya Ward Health and Welfare Division Health Promotion Section
Phone: 045‐334-6344
Phone: 045‐334-6344
Fax: 045-333-6309
Email address: ho-kenkou@city.yokohama.jp
Page ID: 663-170-765
