min of activity every day,anywhere, anytime.
Let s see where you can add 10 min of activity in your daily life.

6:00 am18 ‒ 64 years old

65 years or older

In the case of Ms./Mr. A In the case of Ms./Mr. B

In the case of Ms./Mr. C

Walking, jogging, aerobics TV program, gardening…
While commuting

Take a brisk walk,ride a bike
While working

During housework

Complete your tasks vigorously
Turn your housework into exercise

Move frequently,
use the stairs, chose the bathroom
furthest away…
During lunch break

12:00 pm

Take a walk,go out for lunch…

During lunch break

Stay active during TV time(muscle training, stretching),
go out with friends

While working

Chose the bathroom furthest
away, do some slight
During housework
gymnastic movements…
Go shopping by walking,accompany your children/
When going back home
grandchildren to school…
Increase yourstride length,
use the stairs
Take a walk, go to sports center, stay
active when watching TV (muscle training,
8:00 pm stretching) …

For you r s a fet y
Although physical activity is essential for your health, it maycause accidents or injuries in some cases. We recommend
you to pay attention in your activities to the following points:o bew tH oEvery day, add

more activmine?

min of activity:—Japanese official physical activity guidelines for health promotion—rnIn youeighbo rh o od

○Is there a place to walk or abicycle lane?
○Are there parks or sportfacilities?
○Join in sports events held inyour community.
○Have fun, go around for
shopping, move and maintainhealthy habits.

kplar wor
In you○Try to commuteby riding a bike or bywalking.
○Reconsider yourworking environment.
Take advantage ofyour break time to
exercise a little.
○After your annual
health check-up andhealth guidance, try
to change your habits
to move more.

iends
o u r fr
With yailynd fam○During the weekends andholidays, go out with yourfriends and family.
○Consult with healthprofessionals at your nearest
health promotion center ormunicipality office.
○Meet people and talk witheach other face to face rather
than on phones or by e-mail.

You should increase your exercise duration bit by bit.
Do not exercise when you feel tired, when you are sick orinjured, or if you have any disabilities that may preventyou from exercising.
In case of disease or injury, please consult a doctor ora health and fitness professional.

min

ce

ActiveGuide − Japanese official physical activity guidelines for health promotion −Ministry of Health, Labour and Welfare
Health Service Bureau, Cancer Measures and Health Promotion Division.

Muscle training

ofayy d u t e s v it yreni
Evcti0m la+1 sicayphWalkingminHouseworkCommutingminmin

Shoppingmin

minLet’s movemin every day
for a longer healthy life expectancy ※１
Be active and enjoy a healthy life. Physical activity lowers
the risks of diabetes, heart disease, stroke, cancer,
locomotive syndrome※2, depression, and dementia. So,
why don’t you try to move for an additional 10 min everyday?
※１ What is“healthy life expectancy”?
According to Health Japan 21 (2nd term of the National Health Promotion Movement)
and the World
World Health
Health Organization
Organization, the concept of“healthy life expectancy”refers
to the ability for one person“to live in good health and with a sense of fulfillment
and self-enrichment, without suffering from senile dementia or becoming bedridden.”※２ What is“Locomotive syndrome”?
The concept of“Locomotive syndrome”refers to elderly people who require nursing
care services because of various disorders of the locomotive organs (muscles,bones, or joints), or present a risk of developing such conditions.

Your first steps for a healthy life！

Let’s start withTo have a longer healthy life, be active for an
additional 10 min every day.

18 – 64 years
old65 years orolderisthe firststep toreach yourgoalDo not keep
your bodyinactive.
Move for40 min every day!

Be active for
60 min every day!
The more vigorous,
Make it more
the better.

1

Notice what to do！

Every day you have many chances to become
active in your daily life. Find when and where
you can move for 10 min more.
When？

Where?

ef fective.
Do some muscle
training or sports.

3 Keep it up！
18 – 64 years old( AmdindStart

Check your level ofactivity

Do you walk, move or
exercise for at least 60 mina day?

NoYes

Do you have any exercise
habits※?

NoYou shouldpay attention
to your health.
From now on,
you should
consider how
to do +10.

Do you walk faster thanother people in the sameage and of same sex?

Yes

Start now！

The first step to get healthy is to move a little longer
and more vigorously than what you do now.
Start by adding 10 min of activity every day.
+10 by walking
with wider strides
and faster

No

Yes

Do you walk faster thanother people in the sameage and of same sex?

NoDo you have any exercise
habits ※?

2NoYesReduce yoursitting time,
move for 40 min
every day4

Increase yourphysical fitness
by exercising

Try to reach8000 steps
every day
65 years or older

Act together！

Share your +10 with your friends or family. It is more
fun to share your activities with someone else.

Yes

You are on
the right track.
Let’s start+10 to become
healthier.

You havealreadyachieved thegoal, but you
can do more!
From now on,+10 for a more
active life.

Great, youhave alreadyachieved
healthy habits.
Share youractive time withyour friends
and family!

to“Noticeto“Start1 Go
2 Go
what to do!”now!”

to“Keep it3 Goup!”

Go to4 “Acttogether!”※ Exercise habits: doing at least 30 min of exercise twice a week over theprevious year.

+10 by stretching
exercises during
daily activities+10 by walking
or riding a bike

ctiv yof a ry daeveYour goal is to move for 60 min every day (40min for the elderly). Get fit!

8000
steps

What about you?

min ity

Enjoy practicing
activities
together