What frequency of exercise is recommended for each age group? Compilation of draft guide Ministry of Health, Labor, and Welfare

Recently NHK News on-line reported the following:

年代別に推奨する運動の頻度は? ガイド案取りまとめ 厚労省

2023年12月2日 5時29分

新型コロナの影響などで、子どもの体力が低下する中、厚生労働省は年代別に推奨する運動の頻度を示したガイド案を取りまとめました。

スポーツ庁の調査では、小中学生の体力テストの合計点がここ数年低下していて、コロナ禍で子どもの運動機会が制限された影響などが指摘されています。

こうした中、厚生労働省は、年代別に健康のために推奨する運動量の目安を示したガイド案を取りまとめました。

ガイド案では、18歳未満の子どもは、WHOが推奨している参考値として、

▽通学なども含めて、1日60分以上少し息があがる程度の体を動かす活動を行うほか、

▽ジョギングなどより強度の高い運動を週に3日以上行うことを示しました。

さらに、スマートフォンなどの画面を見て過ごす時間や座りっぱなしの時間を減らすことも示しました。

一方、部活動などで激しすぎる運動をすると、体の故障につながる可能性があるとして、週に2日以上の休養日を設けるよう注意を促しています。

また、

▽18歳以上の成人は1日60分以上、

▽高齢者は1日40分以上、ウォーキングなどの活動を行うことを推奨しているほか、成人と高齢者ともに、

▽週に2日から3日、スクワットなどの「筋トレ」を行うことが望ましいとしています。

厚生労働省は、年度内にもガイドを作って自治体などに周知し、地域での健康づくりのための計画策定などに生かしてもらうことにしています。

Translation

As children's physical strength declined due to the effects of the new coronavirus, the Ministry of Health, Labor and Welfare had compiled a draft guide showing the recommended frequency of exercise for individual age group.

According to a survey by the Japan Sports Agency, the total score on physical fitness tests for elementary and junior high school students had been declining in recent years, pointing to the effects of the coronavirus pandemic in restricting children's opportunities to exercise.

Under these circumstances, the Ministry of Health, Labor and Welfare had compiled a draft guide that showed the approximate amount of exercise recommended for health by age group.

In the draft guide, children under the age of 18 were subject to the reference values recommended by WHO that

▽in addition to engaging in physical activities for at least 60 minutes a day that allowed your body to the point where you caught your breath a little, including commuting to school,

▽ to do more intense exercise such as jogging 3 or more days a week, were indicated.

Additionally, it was shown to reduce time spent looking at screens such as smartphones and sedentary time.

On the other hand, people were urged to take at least two rest days a week, as doing too strenuous exercise such as in club activities could lead to physical damage.

Also,

▽ Adults over 18 years old it should have at least 60 minutes a day,

▽ to recommend older people to engage in activities such as walking for at least 40 minutes a day. In addition, for adult and old age people

▽ to recommend doing ``muscle training'' such as squats two to three days a week.

The Ministry of Health, Labor and Welfare planned to create a guide by the end of this fiscal year and to disseminate it to local governments and other bodies so that they could be used in formulating plans for promoting health in the communities.

              So, in Japan the government has compiled a draft guide showing the recommended frequency of exercise for individual age group. Basically, adults over 18 years old should have exercise at least 60 minutes a day in activities including walking while older people should have at least 40 minutes a day.