"Moderate exercise" is for you! Let's get started now!

There are many people who have been told that "Do exercise moderately" on medical examinations. But how much do you move your body, will it become "moderate exercise"? Of course, the standards will differ depending on the person. Nonetheless, to those who said, "Doctor can not begin exercising without specific criteria" this time, Dr. Aoyuki Kitayuki of the medical doctor investigated the relationship between physical activity and illness for more than 15 years "Nakanojo research will introduce exercise suitable for health.

• You can not do exercise too much?

Anyway, if you move your body actively or run, you feel tired, you will feel like exercising somehow. But actually did you know that "fatigue" and "health" by this exercise are not proportional?

If you exercise too hard, some people become anemic, blood vessels hurt, knees and hips damaged, and the exercise does not last long, resulting in unhealthy results.

Many people think that "exercise is better for health, the more you do!", But in reality this is not the case. Although I exercised hard, when I get injured or sick with that exercise, it makes no sense. In order not to be such a thing, I will introduce moderate exercise for health.

• If you decide "time to exercise", you will lack exercise!

I think that some people have continued exercise by deciding "walking the dog every day", "walking every morning" "go to the gym on weekends." It is very good to make exercise everyday.

But how do you spend your time not exercising? If you decide "time to exercise" you feel relieved that "I am exercising", and it tends to spend the rest of my time doing exercise.

Even if you decide how much time to exercise, if you spend too much time do not exercise, you may lack exercise as a whole.

In order not to do so, let's consider the exercise for a total of 24 hours a day, 365 days a day.

• With walking, moderate exercise

It is not good to do too much exercise and you can not decide exercise time. So, what kind of exercise should you do for how long?

The answer is in "Nakanojo Research". "Nakanojo research" is a study of the relationship between physical activity and illness for over 15 years for 5,000 people living in Nakanojo-machi, Gunma prefecture, all over 65 years old.

From the results of the research, I found that "moderate exercise" is very good for my body. Effectiveness was observed not only for maintaining health but also for prevention of disease. And, as that "moderate exercise", the most recommended one is walking.

Then, I will introduce some points on what kind of walking, a little more concretely.

• "8,000 steps per day, 20 minutes fast walking" This is a guide!

I have learned about the point of walking in "Nakanojo research" as mentioned above. It is 24-hour "step count" and "fast walk time". The balance between the total number of walks per day and the time you walked fast among them was found to be important.

Based on the research results, it is said that it is good to have 8,000 steps for 24 hours a day. It is a feature that thinks about momentum in total for a day. I think not including the number of steps walking or walking time but including the number of steps of daily life such as housework, commuting, shopping. Also, it is important that you have a fast walking time of about 20 minutes in this 8,000 steps. It is a moderate exercise to balance these two items.

So, how fast is walking? That's the speed of "I can manage some conversation". It seems not to be such a difficult walking speed.

• Let's use the activity meter!

From "Nakanojo studies" I understood that "8,000 steps per day, 20 minutes walking faster" is a reasonable exercise for health. But how can we measure this number?

First of all, we recommend that you always learn activity meter on a daily basis. By wearing an activity meter, you will acquire the habit of considering the exercise amount for a total day.

There is a function to measure the number of steps even on smartphones and mobile phones. However, there are many people who do not carry around while staying in a bag or leave them at home. It is surprisingly difficult to put smartphones and mobile phones in the day. With this, it is not possible to accurately grasp the momentum in the total day.

Recently, activity meters have been released from various manufacturers, and there are many things that can measure fast walking. In addition to walking time, you can also acquire activity meters during housework and work and you can check if you are doing moderate exercise throughout the day.

Let's begin by checking yourself with the activity meter. I try to measure how far I am walking in the day and how much momentum I am. And, please compare "8,000 steps / day walk 20 minutes a day". You can tell how long you will reach this goal and whether you are already reachable. Let's record it everyday. If there are missing steps, you should try getting off at the station one before the company on your way home, and trying to walk a little more than usual. Also, if you use the staircase, not the escalator, you can earn the activity amount and the number of steps.

If there is a big opening like "8,000 steps / day fast walking 20 minutes", you do not have to be impatient if you are suddenly difficult to increase to 8,000 steps. Let's increase it little by little. It is meaningless if you make an impossibility, become injured or sick.

People who are suffering from lack of exercise, those who are thinking to start exercise from now on, aim for "8,000 steps / day fast walking 20 minutes" and start a healthy body creation! Then, let's check your own momentum by wearing an activity meter. It is important to do appropriate exercise to maintain health and prevent diseases.