1.1. This report, which concerns the quantity of physical activity and exercise
for health promotion, specifically for preventing lifestyle-related diseases, is promulgated by the “Preparation
Committee for the Recommended Exercise Allowance and Exercise Guidelines”
that was established on August 8, 2005. The basis for the report was the
“Recommended Exercise Allowances for Health Promotion” compiled in 1989,
utilizing the latest scientific findings.
2.
2.2. The content of this report differs markedly from the Recommended Exercise
Allowances for Health Promotion established in 1989, with the emphasis placed on the prevention of lifestyle-related
diseases. Some of the outstanding features in the report are: (1) both
domestic and overseas publications were thoroughly examined (systematic
review) and the references for the quantity of physical activity, exercise
and physical fitness (maximal oxygen uptake) are indicated; and (2) the
relationship between the prevention of lifestyle-related diseases and physical
fitness (including muscle strength) was also evaluated.
3.
3.3. Reference values for the quantity of physical activity and exercise
for health promotion
(1) Quantity of physical activity: 23 METs・hour/week
(Equivalent of an activity lasting approximately 60 min per day at an intensity
of 3 METs. If the activity is composed mainly of walking, the quantity is
equivalent to 8,000 to 10,000 steps per day)
(2) Quantity of exercise: 4 METs・hours/week
(e.g., 60 min of fast walking or 35 min of jogging or playing tennis)
3.
4.4. Reference values for the maximal oxygen uptake for health promotion
by gender and age (mL・kg-1・min-1)
|
20-29 yrs |
30-39 yrs |
40-49 yrs |
50-59 yrs |
60-69 yrs |
| Male |
40 |
38 |
37 |
34 |
33 |
| Female |
33 |
32 |
31 |
29 |
28 |
5. This report incorporates the latest scientific findings concerning the
relationship between health and physical activity, exercise and physical fitness. To amass new findings that may emerge later, including findings on questions that have not been elucidated, it is necessary to continue studies, acquire new scientific findings and periodically update this report.
