「健康を維持するために適度な運動をしましょう。」
ずっと言われ続けている事で、分かってはいるけどなかなかできない事の一つなのではないでしょうか。
その上、「適度な運動」っていうのが凄く分かりづらい。
普段料理をしない人にとって「サラダ油適量」の量が全く想像つかないのと同じで、
普段運動しない人にとって「適度な運動」はどのくらい運動すれば良いのか想像つかないのです。
走って汗をかけばいいの？
いつもは電車に乗っている一駅分を歩けばいいの？
腕立て伏せを30回やればいいの？
今日はそんな疑問についてお答えしていきます。
結論から言うと、「健康を維持するためには週に23メッツの運動をしましょう」と言われています。
その見慣れない単位「メッツ」について深堀していきます。
「適度な運動をして健康を維持したいけどなかなか出来ていない」という人は是非参考にしてみてください。
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「メッツ」とは
運動の「メッツ」の考え方は、2006年に厚生労働省が「健康づくりのための運動指針2006」で示した、
身体活動量・運動量及び体力の基準値です。
メッツとは「Metabolic Equivalent of Task」または「METabolic equivalents」の略語で、
ある運動・作業時のエネルギー消費量が安静座位時の消費量（酸素摂取量）と比較して何倍であるかを示す運動強度の指標です。
安静座位時を1メッツとして、各種の活動や運動にメッツ値を割り当てることで、
その活動や運動がどれくらいの強度であるかを見積もることができます。
メッツの考え方は、アメリカの心臓病学会（American Heart Association）や
アメリカスポーツ医学会（American College of Sports Medicine）などが推奨する運動強度の指標としても用いられています。
また、日本では国立健康・栄養研究所が「改訂版『身体活動のメッツ (METs)表』」を作成し、
日常生活や趣味などにおける様々な活動や運動のメッツ値を公開しています。
メッツの考え方は、自分の身体活動や運動のレベルを客観的に把握することに役立ちます。
また、自分に合った適切な運動強度や時間を設定することで、健康づくりや生活習慣病予防に効果的な運動を行うことができます。
3メッツ以上の運動一覧
| メッツ | 活動内容 | １エクササイズに相当する時間 |
| 3 | 自転車エルゴメーター：50ワット、とても軽い活動、ウェイトトレーニング（軽・中等度）、ボーリング、フリスビー、バレーボール | ２０分 |
| 3.5 | 体操（家で。軽・中等度）、ゴルフ（カートを使って。待ち時間を除く。） | １８分 |
| 3.8 | やや速歩（平地、やや速めに＝94m/分） | １６分 |
| 4 | 速歩（平地、95～100m/分程度）、水中運動、水中で柔軟体操、卓球、 | １５分 |
| 4.5 | バドミントン、ゴルフ（クラブを自分で運ぶ。待ち時間を除く。） | １３分 |
| 4.8 | バレエ、モダン、ツイスト、ジャズ、タップ | １３分 |
| 5 | ソフトボールまたは野球かなり速歩（平地、速く=107m/分） | １２分 |
| 5.5 | 自転車エルゴメーター：100ワット、軽い活動 | １１分 |
| 6 | ウェイトトレーニング（高強度）、ジョギングと歩行の組み合わせ（ジョギングは10分以下）、バスケットボール、スイミング：ゆっくりしたストローク | １０分 |
| 6.5 | エアロビクス | ９分 |
| 7 | ジョギング、サッカー、テニス、水泳：背泳、スケート、スキー | ９分 |
| 7.5 | 山を登る：約1～2kgの荷物を背負って | ８分 |
| 8 | サイクリング（約20km/時）、ランニング：134m/分、水泳：クロール、ゆっくり（約45m/分） | ８分 |
| 10 | ランニング：161m/分、柔道、空手、キックボクシング、テコンドー、ラグビー、水泳：平泳ぎ | ６分 |
| 11 | 水泳：バタフライ、水泳：クロール、速い（約70m/分）、活発な活動 | ５分 |
| 15 | ランニング：階段を上がる | ４分 |
※厚生労働省のホームページから抜粋
30代が必要な運動量は週に23メッツ
30代の人が週に23メッツ運動をしようと思ったら、毎日どのくらいの運動をすればいいのかは、運動の種類や強度によって異なります。
一般的な目安としては、歩行やそれと同等以上の強度の身体活動を毎日60分以上行うことが推奨されています。
歩数に換算すると、1日当たり約8,000～10,000歩になります。
18～64歳は23メッツ/週を目安に。
具体的には、以下のような例があります。
・自転車に乗る:レジャー、 8.9km/ 時であれば、1日約100分（週に23メッツ・時）乗る必要があります。
・ダンス:一般的なダンスであれば、1日約80分（週に23メッツ・時）踊る必要があります。
・ランニング: 8km/ 時であれば、1日約50分（週に23メッツ・時）走る必要があります。
・ウォーキング:4km/ 時であれば、1日約120分（週に23メッツ・時）歩く必要があります。
65歳以上は10メッツ/週を目安に。
一般的な目安としては、横になったり座ったりしたままにならないようにして、身体活動を毎日40分行うことが推奨されています。
歩数に換算すると、1日当たり約4,000～5,000歩になります。
具体的には、以下のような例があります。
・自転車に乗る:レジャー、 8.9km/ 時であれば、1日約50分（週に10メッツ・時）乗る必要があります。
・ダンス:一般的なダンスであれば、1日約40分（週に10メッツ・時）踊る必要があります。
・ランニング: 8km/ 時であれば、1日約25分（週に10メッツ・時）走る必要があります。
・ウォーキング:4km/ 時であれば、1日約60分（週に10メッツ・時）歩く必要があります。
予防に必要な「運動療法」の考え方
運動療法とは、運動を行うことで、障害や疾患の症状の軽減や予防を目指す療法のことです。
運動療法には、有酸素運動、無酸素運動、筋力トレーニング、ストレッチングなどがあります。
運動療法を行うことで、以下のような効果が期待できます。
・心肺機能や心血管系の改善・予防
・糖尿病や高血圧、脂質異常症などの生活習慣病の改善・予防
・肥満や骨粗鬆症などの予防
・筋力や柔軟性、バランス能力の向上
・ストレスの解消やリラクゼーション効果
・生活の質や健康寿命の向上
運動療法は、自分の体力や目的に合わせて適切な種類や強度、頻度、時間を選ぶことが大切です。
また、運動前後にはストレッチングを行って筋肉をほぐし、怪我や筋肉痛を防ぐことも必要です。
運動療法は3代疾病にも効果的
運動療法は3代疾病（生活習慣病、がん、精神疾患）にも効果的です。
運動療法とは、運動を行うことで、障害や疾患の症状の軽減や予防を目指す療法のことです。
運動療法には、有酸素運動、無酸素運動、筋力トレーニング、ストレッチングなどがあります。
運動療法を行うことで、以下のような効果が期待できます。
生活習慣病の改善・予防
運動は、血圧や血糖値、血中脂質などの生理学的な指標を改善し、高血圧、糖尿病、脂質異常症などの発症や
重症化を予防することができます。
運動は、体重や体脂肪率を減らし、肥満やメタボリックシンドロームの予防にも有効です。
がんの予防
運動は、免疫機能を高めたり、ホルモンバランスを整えたりすることで、がんの発生や進行を抑制する可能性があります3。
運動は、大腸がんや乳がんなどの一部のがんに対して特に予防効果が高いとされています3。
精神疾患の改善・予防
運動は、ストレスホルモンの分泌を抑えたり、気分を高める神経伝達物質の分泌を促したりすることで、
うつや不安などの精神的な不調を改善することができます。
運動は、認知機能や記憶力を向上させたり、脳の老化を防いだりすることで、認知症の予防にも寄与する可能性があります。
以上のように、運動療法は3代疾病にも効果的です。
ただし、運動療法は自分の体力や目的に合わせて適切な種類や強度、頻度、時間を選ぶことが大切です。
また、運動前後にはストレッチングを行って筋肉をほぐし、怪我や筋肉痛を防ぐことも必要です。
30代で週に1日以上運動をしている人の割合
30代で週に1日以上運動をしている人の割合は、令和3年度の「スポーツの実施状況等に関する世論調査」によると、56.4%となっています。
この割合は、前年度から3.5ポイント減少しており、全ての年代層で前年度を下回っています。
特に20代～50代の働く世代で引き続き低い傾向があるとされています。
週に1日以上運動をしている人の割合
スポーツの実施状況等に関する世論調査の過去5年分の「30代で週に1日以上運動をしている人の割合」を表にしてみました。
以下のようになります。
| 年度 | 30代で週に1日以上運動をしている人の割合 |
| 令和3年度 | 56.40% |
| 令和2年度 | 55.10% |
| 令和元年度 | 58.90% |
| 平成30年度 | 59.90% |
| 平成29年度 | 60.00% |
週に3日以上運動をしている人の割合
スポーツの実施状況等に関する世論調査の過去5年分の「30代で週に1日以上運動をしている人の割合」を表にしてみました。
以下のようになります。
| 年度 | 30代で週に3日以上運動をしている人の割合 |
| 令和3年度 | 27.00% |
| 令和2年度 | 25.70% |
| 令和元年度 | 29.40% |
| 平成30年度 | 30.10% |
| 平成29年度 | 30.60% |
この表は、スポーツ庁が実施した「スポーツの実施状況等に関する世論調査」の結果をもとに作成しました。
なお、この調査は、毎年11月から12月にかけて、全国の20歳以上の男女20,000人を対象に行われています。
普段運動をしない人がまず初めに取り入れたい「運動」
運動を始める目的は、健康づくりやダイエット、ストレス解消などさまざまですが、
どの目的でも共通するのは、無理なく続けられることが大切であるということです。
そのため、普段運動をしない人がまず初めに取り入れたい「運動」は、以下のような特徴を持つものがおすすめです。
・体に強い負荷がかからないもの
・特別な器具や場所を必要としないもの
・気軽に始められるもの
・楽しみながらできるもの
具体的には、以下のような運動が挙げられます。
簡単なストレッチや体操
・運動前後に行うと筋肉をほぐしてケガや筋肉痛を防ぐことができます1。
・その場でつま先立ちをしたり、腕を回したりするだけでも効果があります2。
・自宅でできる筋トレやストレッチの動画も多くあります。
散歩やウォーキング
・有酸素運動であるため、心肺機能や血液循環を改善し、脂肪燃焼効果も期待できます4。
・歩数計や歩数計アプリを使って、歩数や消費カロリーを記録するとモチベーションにつながります。
・正しい姿勢や腕の振りを意識したり、少し早いスピードで歩いたりするとより効果的です。
ダンスやエアロビクス
・音楽に合わせてリズミカルに体を動かすことで、心身ともにリフレッシュできます。
・全身の筋肉を使ってバランス感覚や柔軟性も向上させます。
・自宅でもオンラインレッスンやDVDなどで簡単に始められます。
以上のように、普段運動をしない人がまず初めに取り入れたい「運動」は、体に優しくて手軽で楽しいものが良いと言えます。
しかし、これらの運動だけでは健康づくりに十分な効果が得られない場合もあります。
そのため、慣れてきたら少しずつ強度や時間を増やしたり、自転車やランニングなどの他のスポーツに挑戦したりすることも大切です。
また、運動する際は安全に注意し、水分補給やストレッチなどのケアも忘れないようにしましょう。
「30代が必要な運動量は週に23メッツ。運動量の目安は？」についてのまとめ
今日は、30代が必要な運動量「メッツ」についてまとめてきました。
週23メッツの運動をしようとすると、
やや早歩きで30分（1.9メッツ）、ウェイトトレーニングを20分（2.0メッツ）を毎日行い、それを毎日続けることで
「3.9メッツ×7日=27.3メッツ/週」くらいの運動量が必要です。
ただ、歩行だったら毎日の通勤や仕事中に歩くこともあるでしょうし、もう少し計算よりも運動量を減らして、
週23メッツを達成することは出来そうです。
週に3日以上運動をしている人の割合は27.0%であるように、運動をすればそれだけ少数派の健康な人になれるのではないでしょうか。
毎日の生活に適度な運動を取り入れ、健康的な日々を少しでも長く続けられるようにしていきたいですね。
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