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Knowing the importance of exercising and its effect makes exercise more pleasant.



What is movement?

Exercise is "moving the body", and recently it is called physical activity together with activities in daily life (living activities) and sports and other activities. In the first place, humans are animals, and like other animals, "a mechanism to move" is provided in the body. However, as the world became convenient, opportunities to exercise decreased sharply. It is currently the situation that many people feel the lack of exercise and that it is better to exercise because it is difficult to become a habit due to various reasons (hot, cold, busy etc) even if you understand
Why do I have to exercise?

Knowing the importance of exercising and effect
I think that I know somehow better exercise, but why do I have to do exercise? There are two main reasons for that.

1. Prevention of lifestyle-related diseases

It is in good condition for your health to keep energy balanced from energy ingested from food and energy exercised. However, the amount to eat does not change, if you do not exercise, energy intake exceeds consumption energy, energy not used will be stored as fat as a body. If this condition is repeated many times, fat accumulates more than necessary and becomes obese. And obesity increases the risk of becoming lifestyle diseases such as diabetes, hypertension, dyslipidemia.

2. Maintain muscle strength and body function

After losing physical condition and being asleep for about a week, I think that I feel that physical strength, muscular strength, endurance etc. are weakening, such as being tired easily or not being able to move like usual. If you do not use the function that you have, its function will degrade with surprising speed.

For example, the action of "walking". Although it seems to be easy, when walking, there are many leg muscles such as the quadriceps muscle (rectus femoris muscle / broad muscle), biceps femoris, anterior tibialis muscle, triceps triusis (gastrocnemius muscle, soleus muscle etc.) I will walk one step, one step again. Moreover, it uses the muscles of the buttocks, hips, backs, and arms. You can "walk" for the first time with whole body muscles. Also, in order to move the center of gravity to move forward, it is necessary to have a balance ability, and also a cardiopulmonary function that can move for a long time.

If you do not "walk", many muscles decrease, further the balance ability, cardiopulmonary function are reduced. If this happens, the speed of walking drops, you will not be able to cross the signal, or you will not be able to keep the balance if you have a baggage, you will wander, you will stumble with a small step, falling like a dangerous effect on your daily life I will. It is necessary to walk every day in order not to be such a situation. The necessary muscles and functions are maintained by walking. In addition, the muscle mass increases during the growth period and then decreases with age. However, unlike bones, muscles are organizations that can increase their training by doing any number of training.
Effect of exercise
Knowing the importance of exercising and effect

Bodily effect
Although the effect of exercise appears well on the functional aspect of the body, it is effective against diseases as well.
  • Maintaining a healthy figure.
  • Maintain and improve physical strength and strength.
  • Prevention of lifestyle diseases such as obesity, hypertension and diabetes and metabolic syndrome.
  • Prevention of deterioration of living function accompanying aging (locomotive syndrome).
  • It becomes less tired easily by improvement of cardiorespiratory function.
  • Reduction of back pain and knee pain.
  • Improvement of stiff shoulder, coldness by promoting circulation.
  • Increase resistance (cold prevention).

Mental effect

There are also a lot of people who have experienced feeling of being refreshed and feeling of accomplishment feeling very good after running a lot. Movement like this will have various positive effects on the mental side.
  • Reduction of dementia
  • Reduction of indefinite complaint
  • Change of pace and stress relief

How long can I exercise?

How often do you exercise everyday? Momentum varies greatly depending on the person. If you are going to start exercising from now on, try adjusting the amount of exercise with reference to the following.

Walk thousand steps more than now!

Even if you set your goal as "Let's walk 10,000 steps a day!" For those who usually walk only about 2000 steps, it will be difficult to achieve. So, in the daily life, the Ministry of Health, Labor and Welfare issued guidelines "I will move the body more than 10 minutes more than now". If it moves for 10 minutes more, it means that you walk about 1000 steps more when you step. For example, if you use the stairs instead of an elevator, a little distance, if you walk rather than a bicycle, more steps will be taken. Besides walking, it stands by train, shopping goes for 10 minutes more to move by reviewing a little action such as having a basket instead of a cart. It might be better to think about what you can do for yourself without impossible.

30 minutes exercise twice a week
It is also advocated that you exercise a breathtaking exercise twice a week for more than 30 minutes. Any kind of exercise such as walking, running, soccer, baseball, tennis, etc. can be used. We encourage you to find out exercises that can be enjoyed and continue and make it a habit.

Reference: Ministry of Health, Labor and Welfare "Body Activity Standard 2013 for Health Promotion" and "About the Guide to Activating the Body for Health Promotion (Active Guide)" .

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