Exercise for health promotion means preventing the onset of lifestyle-related diseases such as diabetes, dyslipidemia, metabolic syndrome, cardiovascular disease, and cancer, reducing the risk of death due to illness, and preventing a decline in the level of living function. It is an exercise to extend the healthy life expectancy that can be expected and live in good health. According to the Ministry of Health, Labor and Welfare’s Physical Activity Standards 2013, it is desirable to exercise habitually for at least 30 minutes at least twice a week, in addition to physical activities such as housework, work, and activities in daily life. increase.
Exercise effect
Exercising can help you live a healthier and more fulfilling life both mentally and physically, and improve your quality of life. Specific benefits of exercise include:
- Increased strength and endurance, making physical activity easier.
- Prevention of lifestyle-related diseases.
- Stretching and strength training increase the flexibility of the body, increase muscle strength and muscle mass, and increase the possibility of improving problems caused by locomotory diseases such as knee pain and low back pain.
- Cardiopulmonary function is improved by aerobic exercise such as running, and it is less likely to catch a cold.
- Maintaining a healthy physique and increasing self-efficacy.
- A sense of exhilaration and accomplishment can be obtained, stress can be relieved, mental fulfillment can be obtained, and mental stability can easily be brought about.
- Finding purpose in life and hobbies, leading to social significance and roles.
Types of exercise for health promotion
1. Aerobic exercise 1)
By exercising your whole body, you can acquire the basic physical strength and endurance to move your body by taking in oxygen and working your muscles. You can also train your cardiopulmonary function. Specifically, brisk walking, radio calisthenics, jogging, riding a bicycle, aerobics, water walking or aquabics, swimming, ball games such as tennis, dancing, etc., can be performed easily, and feel a little hard to breathe. It’s an intense exercise.
According to the Ministry of Health, Labor and Welfare’s Physical Activity Standards 2013, an intensity of 3 METs or more (walking, volleyball, ballroom dancing, Pilates, golf, radio calisthenics first, table tennis, brisk walking, badminton, slow breaststroke) is the standard for exercise for people aged 18 to 64. , hiking, aquabics, etc.) to keep you breathing and sweating for at least 4 METs-hours a week for 60 minutes each week.
Aerobic exercise consumes a large amount of energy, does not raise blood pressure easily, has a low risk of injury and accidents, and can be performed relatively safely. Walking and radio calisthenics are familiar to everyone, and they are easy to incorporate and continue even if you are new to exercise.
2. Stretching
Increasing muscle flexibility through stretching helps prevent injuries during exercise and recovers from fatigue after exercise. Improving the mobility of joints makes it easier to exercise, promotes blood circulation, improves stiff shoulders and back pain, and has a relaxing effect.
Don’t bounce back, be aware of the muscles you’re stretching, and slowly count for 10 seconds when you feel a stretch and stop. Don’t hold your breath, exhale and relax. If you hold your breath, your muscles will become stiff and difficult to stretch.
3. Strength training
Strength training can improve muscle strength and muscle mass for exercise, and maintain muscle strength to maintain postures such as walking and standing. In particular, with aging, the muscle strength of the lower extremities, such as the gluteal muscles and triceps surae, which are anti-gravity muscles, is likely to occur.
Exercises include standing up from a chair, repeatedly standing on your toes, squats with your hands stretched forward, and lifting your legs backwards from your buttocks (Fig. 1, Fig. 2) 2 ) .
4. Balance exercise
Poor balance can lead to falls, which can lead to fractures and injuries. Crawling balance exercise (bird dog crunch) is to crawl on all fours, raise your right hand and left leg, and hold for 10 seconds. Do the same with your left hand and right leg, and perform about 2 sets of 10 repetitions each (Fig. 3) 3) .
