Japan’s Latest Health Mandates Promote Fitness Across All Ages; Launches ‘Health Japan 21’
In a bid to overhaul and update the recommended fitness criteria, Japan’s Ministry of Health, Labor, and Welfare have unveiled their long-awaited draft guidelines for physical activity after a decade-long hiatus. The latest recommendations aim to redefine the exercise regimes for individuals across all age groups, based on a comprehensive review by an expert panel.
The cornerstone of these guidelines suggests that adults should aim for a minimum of 60 minutes of physical activity daily, coupled with two to three workout sessions per week. The panel, citing substantial scientific evidence, highlights the profound impact of exercise on reducing the risk of circulatory diseases, carcinoma, depression, and dementia.
These guidelines, poised to encompass the entirety of the population – from children under 18 to the elderly, come with a cautionary note advising individuals not to push their limits initially, but rather gradually adapt to increased physical exertion.
For adults, a daily routine involving a 60-minute walk or exceeding 8,000 steps is recommended. However, the target for elderly individuals is slightly moderated at 40 minutes or 6,000 steps a day. The spectrum of recommended activities spans from conventional sports like table tennis, swimming, and tennis to daily chores involving stair climbing or household cleaning.
Additionally, the guidelines emphasize the importance of muscle-strengthening exercises such as push-ups, squats, and structured training programs, which should be incorporated into routines two to three times a week for both adults and the elderly.
One notable recommendation includes a call for a strenuous workout session lasting 60 minutes that induces sweating and heavy breathing at least once a week for adults. Meanwhile, the elderly can maintain fitness through activities like dancing, radio calisthenics, and yoga, albeit with caution to prevent falls.
The panel cites robust evidence linking proper muscle-strengthening workouts to reduced risks of early mortality, cardiovascular issues, cancer, and diabetes, highlighting potential risk reductions ranging from 10 to 17 percent.
When it comes to children, aligning with World Health Organization suggestions, the panel prescribes a minimum of 60 minutes of vigorous exercise daily, with emphasis on engaging in high-intensity activities like aerobics at least thrice weekly.
Moreover, the guidelines discourage prolonged periods of sedentary behavior, particularly for work, TV, or smartphone usage, citing studies linking extended sitting or lying to heightened mortality risks. Recommendations urge individuals to stand up every 30 minutes to mitigate these risks.
Looking ahead, the Ministry plans to launch the “Health Japan 21” campaign in the upcoming fiscal year, targeting individuals aged 20 to 64 and those 65 and above. The campaign aims to encourage daily step counts of 8,000 and 6,000, respectively, while aspiring to increase the ratio of individuals engaging in regular exercise for at least 30 minutes, at least twice a week.
Local governments are expected to integrate these revised guidelines into health improvement projects targeting residents from the next fiscal year. That said, the newly proposed guidelines underscores the importance of exercise in safeguarding health across all age groups.
Source: The Asahi Shumbun
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