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Health And Fitness to improve Mental Health

Health And Fitness to improve Mental Health

1. Introduction

Those who have a lot of physical activity or who exercise a lot have a low morbidity and mortality rate such as total mortality, ischemic heart disease, hypertension, diabetes, obesity, osteoporosis, and colon cancer. Physical activity and exercise have been shown to be effective in improving mental health and quality of life. Furthermore, it has been shown that physical activity in daily life such as walking has the effect of reducing bedridden and mortality even in the elderly 1,2,4,5).

The effects of preventing lifestyle-related diseases increase as the amount of physical activity (the sum of “strength of physical activity” x “time spent”) increases 3). In the long term, even walking for about 10 minutes several times a day can be expected to have health benefits. All physical activities such as housework, garden work, daily activities such as walking for commuting, hobbies / leisure activities, exercise / sports, etc. that are performed in leisure are considered to be indispensable for health.

In Japan, there are few long-term time-series surveys on physical activity and exercise, but it is clear that the amount of physical activity has decreased due to the automation of housework and work, and the development of transportation, and with changes in eating habits. Contributes to the increase in lifestyle-related diseases in recent years.

Although knowledge about the effects of physical activity and exercise on health is becoming widespread among the public, the percentage of people who actually exercise is small. It is required that many people provide a method and create an environment for exercising in their daily lives without difficulty.

2. Basic policy The

goal is to raise the awareness and attitude of the people about physical activity and exercise, and to increase the amount of physical activity.

In order to promote physical activity / exercise, grasp the current situation of those who have awareness / attitude toward physical activity in daily life, number of steps per day, and exercise habits, and set numerical targets based on it. 3. 3. Current status and goals

Current status and goals in adults a. Raising

awareness of physical activity / exercise In

order to increase the amount of physical activity, depending on the situation, walking by commuting / shopping, climbing stairs, exercising / sports It is necessary to incorporate physical activity such as doing into daily life. For this practice, it is necessary to raise awareness of physical activity and exercise as a preliminary step.

According to the 1996 Health and Welfare Trend Survey, 52.6% of men and 52.8% of women “have been consciously exercising to maintain and improve their health in their daily , as well as the practice of physical activity / exercise.

We aim to increase awareness of physical activity and exercise and increase the number of people who incorporate physical activity into their daily lives, with the goal of increasing both men and women by 10%.

Goals for awareness of physical activity and exercise Increase target value for “people who are consciously exercising to maintain and improve their health in their daily lives”: Both men and women 63% Standard value: Male 52.6%, Female 52.8% (1996 Health and Welfare Trend Survey)

Increasing the number of steps in

Daily life A specific means of increasing the amount of physical activity in daily life is to try to increase physical activity centered on walking. Among health promotion related equipment, those who actually use the pedometer account for 16.7% of those over 20 years old, and especially middle-aged and elderly people use it by 1 in 3 to 4 people (Health promotion in 1996). It is useful to set a target value for the number of steps as a guideline for individuals to work on.

From the results of epidemiological studies on the relationship between physical activity and mortality6), it is considered ideal to secure the number of steps of “10,000 steps a day” (Note). At present, the average number of steps taken by Japanese people is 8,202 for men and 7,282 for women, and 29.2% for men and 21.8% for women are walking 10,000 steps or more a day (1997 National Nutrition Survey). Considering the increasing trend of the number of steps in the last 10 years, the goal for the next 10 years is to increase the number of steps by 1,000 for both men and women, and the average daily number of steps is 9,200 for men and 8,300 for women. 1,000 steps are the number of steps that can be obtained by walking for about 10 minutes, and the distance is equivalent to 600 to 700 m. As a result, it is estimated that 37% of men and 30% of women will walk more than 10,000 steps a day.

By increasing physical activity centered on walking, the incidence of lifestyle-related diseases can be expected to decrease by several percent (reference material).

(Note) Basis for 10,000 steps

per day Physical activity equivalent to energy consumption of 2000 kcal per week (about 300 kcal per day) or more is recommended from overseas literature 6). When a person weighing 60 kg walks for 10 minutes (700 m, 1000 steps) at a speed of 4 km / h (70 m / min) and a stride of 70 cm using the formula presented by the American Sports Medicine Association for calculating energy consumption during walking. Is calculated, the energy consumption is 30 kcal. In other words, energy consumption of 300 kcal per day is equivalent to 10,000 steps.

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