A study for setting goals of physical activity level according to the fitness and health status for the elderly

要使长者能保持足够的活动能力，并能独立生活至最后一天，适当的运动是不可或缺的，并须配合长者的体能或健康状况或居住环境。所有老年人都可以根据自己的身体状况随时随地进行的散步和体操被认为是这样的运动。然而，诸如“一个人应该走多久？或者“体操有什么效果？““几乎没有在具有不同身体能力水平的广泛老年人中进行评估。在本研究中，我们通过对生活环境和健康状况不同的老年人进行身体活动（使用带加速度传感器的计步器）和营养摄入状况的测量以及常规健康项目的测量，以步数的形式，根据老年人的健康状况或健身状况，评估老年人可接受的身体活动水平。 关于我们 h状态。我们收集了大约700名老年人的数据，这些老年人具有不同的运动习惯和健身/健康水平，包括居住在京都市、科比市港口岛地区和宫城县市滨镇的家中的老年人，那些一直在打软式排球的老年人，以及那些有膝盖或臀部问题风险的老年人。数据表明如下。（1）总能量消耗、运动能量消耗和步数均随年龄增长而减少，女性每10年步数减少约2,000步。（2）在冬季降雪量不大的近畿地区，夏季和冬季的活动水平没有差异，但在冬季的户外活动因降雪量大而受到明显抑制的东北地区，冬季的活动水平随着BMI的增加而比夏季下降到60-70%。（3）活动指数（每日总能量消耗/基础代谢）与步数密切相关，因此，根据老年人的体质或健康状况，建议的活动水平可以用步数来表示。此外，（4）通过基于步数的个人记录每2周至1个月设定比当前水平高10-20%的目标，可以逐渐增加老年人的活动水平而不费力。少

Appropriate exercise matched for the fitness or health status or the living environment is indispensable for the elderly to retain sufficient mobility and to remain independent to their last days. Walking and gymnastics, which all elderly people can perform anytime and anywhere according to their physical condition, are considered to be such exercise. However, questions such as "How long should one walk?" or "What are the effects of gymnastics?" have been scarcely evaluated in a wide range of elderly people with different levels of physical abilities. In this study, we evaluated physical activity levels recommendable to elderly people according to their fitness or health status in terms of the number of steps by a survey consisting of measurement of physical activities (using a pedometer with an acceleration sensor) and the state of nutritional intakes in addition to measurement of conventional items of fitness in a wide range of elderly people different in living environment and healt … More h status. We have collected data from about 700 elderly people with different exercise habits and fitness/health levels consisting of those living at home in Kyoto City, Port Island area of Kobe City, and Ichihazama Town, Miyagi Prefecture, those who had been playing soft-volleyball, and those with risk of knee or hip problems. The data indicated the following.(1)The total energy expenditure, energy expenditure by exercise, and number of steps all decreased with aging, and the decreases in the number of steps were about 2,000 per 10 years in the females. (2)The activity level did not differ between summer and winter in the subjects who lived in the Kinki region, where snowfall in winter is not large, but it decreased to 60-70% with an increase in BMI during winter compared with those during summer in the subjects who lived in the Tohoku region, where outdoor activities during winter are markedly inhibited by heavy snowfall. (3)The activity index (daily total energy expenditure/basal metabolism) was closely correlated with the number of steps, so that recommended levels of activities for elderly people according to the fitness or health status can be expressed as numbers of steps. Also, (4)the activity level of elderly people may be increased gradually without straining by setting goals that are 10-20% higher than the current level every 2 weeks to 1 month on the basis of individual records of number of steps. Less