Making the Most of Your Spare Time | Shohei Onishi (Dean, Graduate School of Health Management)

2006.05.26

There are various ways to rest when you are tired, but there is a term called "active rest." It means relaxing your tired body and mind while moving, generating vitality for what comes next.

Regarding the importance of keeping your body in motion, a study from over 50 years ago found that conductors on London's double-decker buses were less prone to heart disease than the drivers. The reason was attributed to the greater amount of exercise from going up and down the bus stairs. It is said that a lack of exercise increases the risk of heart disease by 1.5 to 2 times.

We often hear people say things like, "I'm confident in my physical health because I exercised when I was young," but it is crucial to continue exercising no matter how old you get. While there are many indicators of physical and mental health, emphasis is placed on how many diseases and lifestyle habits one has that cause arteriosclerosis (risk factors for arteriosclerosis). These six factors are: 1. hypertension, 2. diabetes, 3. smoking, 4. high cholesterol, 5. a sedentary lifestyle, and 6. being overweight.

A person who continues to exercise now, even if they did not exercise in their student days, has a lower risk of arteriosclerosis—and is therefore healthier—than someone who was an athlete as a student but has neglected exercise for decades due to a busy work life. Regardless of the past, what you are doing now is what matters most. Of course, it is not too late to start. My own motto is, "Stay healthy and keep moving until the day you die."

Whether it's overdoing it because it's "good for you" or not doing it at all, both extremes are harmful to the body. I myself have experienced many injuries from overexertion, but when exercising, it is important to do so safely and efficiently by considering four elements tailored to your individual ability: "type," "frequency," "duration," and "intensity."

Start with just two minutes. Turn idle moments in your daily life into active ones. This includes taking the stairs. Let's also use the time spent talking on the phone to walk around. The accumulation of these small efforts will lead to significant differences in the long run. "I'm busy" is just an excuse. I am no exception; people say they are too busy with work, get home late every day, and need to rest their tired bodies on weekends, leaving no time for exercise. Just find a way to get started. Many people commute by bus or train. Get off one stop before your destination and walk. According to data from Dr. Hayashi of Osaka City University Medical School, people who walked 21 minutes or more to their workplace reduced their risk of hypertension by nearly 30%. By all means, try commute-walking. For homemakers, there is daily shopping. Since it's difficult to walk a long distance back with heavy bags, take a little extra time on your way to the store to walk a longer distance.

(Posted: May 26, 2006)

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