健康のために、１日に必要な運動量、どんな運動？
高齢者の転倒や寝たきりを予防するには、普段から運動習慣を取り入れることが重要となります。
新型コロナウイルス感染症（COVID-19）による影響で、運動する機会が減っていませんか？
高齢になると、運動をするのも面倒になります。
ではどのくらい運動をすればいいのでしょうか。
「一日に必要な運動量」を紹介します。
目次
運動習慣が【ある人】と【ない人】の体の違い
運動習慣がある人
・体を動かすと脳への刺激が脳細胞を活性化し、認知症予防につながります。
体が温まるので、筋肉の緊張がとけます。
そのため、リラックス効果やストレス解消の効果にもなります。※入浴に似た効果です。
寝たきりや死亡率が低くなることや心筋梗塞や高血圧、糖尿病などの病気になりにくくなります。
運動習慣がない人
・筋力低下
・食欲低下※体重減少
・記憶力低下※物忘れが多くなる 等
年を取るにつれ、バランス機能が低下し骨も脆くなっていく傾向があります。
高齢者にとって、体を支えてくれる筋肉は非常に大事です。
運動習慣がない人は筋肉量や筋力の低下が加速し、転倒の危険性が高まります。
運動をしないと、体はどうなってしまうのか
・運動不足は血行が悪くなり、体の中の老廃物がたまって疲れやストレスを感じやすくなります。
この状態が長く続くことで、生活習慣病（※1）発症リスクが少しずつ高まってきます。※1（糖尿病・高血圧症・脂質異常症・肥満・心臓病・脳卒中）などがあります。
高齢者に必要な１日の運動量
■１日の歩数目安
・65歳以上
男性「6700歩」
女性「5900歩」
※引用:健康日本21
ウォーキングは全身の筋肉を動かす有酸素運動であり、脂肪をエネルギーとして燃焼しやすくなります。
あと、歩くことで荷重がかかり、骨に刺激が与えるので骨が強くなり、骨粗鬆症の予防にもつながります。
■運動量は毎日40分
注意）高齢者の場合は歩きすぎにより膝や腰を痛めることもあるため、無理のない範囲で行ってください。
膝関節症などの持病があれば、無理はしないでください。
しかし、まったく運動をしないと症状が悪化する場合があるので、痛みがそれほど強くないときには歩くように心がけましょう。
※運動だけではなく、掃除や買い物も運動量に含まれます。
横になったままや座ったままにならなければどんな動きでもOKです。
例）
・掃除
・皿洗い
・洗濯
・食事の支度
・ガーデニング 等
（効果）高血圧、糖尿病、高脂血症などの生活習慣病の予防にもなります。
ご自身の趣味でも運動量が含まれる可能性があります。
安全に運動するための注意点
■運動前にチェック
次の項目の中で一つでも当てはまる場合は中止してください。
・血圧がいつもより高い
・睡眠不足
・熱がある
・下痢がある
・息切れしている 等
■水分補給をする
・喉が渇いていなくても、定期的に水分を取ってください。
※4水分不足になると、脱水症の危険性が高まります。
例）吐き気・めまい・ひどいときは、意識を失ったり、体の痙攣が起こったりします。
■筋肉も鍛えよう
・筋肉量は年齢とともに低下しやすくなります。
しかし、運動をすると高齢になっても筋肉を増やすことができます。
■筋肉量が増えると「健康寿命」伸びる
※5平均寿命と健康寿命の違い。
・平均寿命とは0歳時点で何歳まで生きられるかを統計から予測したもの。
・健康寿命とは、日常生活を制限されずに健康的に生活を送ることのできる期間です。
・平均寿命（男性）79.55歳 （女性）86.30歳
・健康寿命（男性）70.42歳 （女性）73.62歳
※引用:厚生労働省
長生きするだけではなく、いつまでも元気で過ごすためには「健康寿命」を延ばすことが大切です。
そこで、かんたんでオススメの筋トレを紹介します！
オススメする運動紹介
■ペットボトル運動 ～肩の筋トレ編～
効果 ：肩の筋肉を鍛えることができます。
肩こりの予防・解消
猫背の予防・姿勢が良くなる
・ペットボトルを2本ご用意してください。
・ペットボトルに水を入れます。
※ご自分に合った重さ、水の量を入れてください。
・イスに座ってペットボトルを持ちます。
・背筋を伸ばし姿勢は真っ直ぐにします。
・肘を伸ばし、1.2.3.4ゆっくり腕を横に上げます。※息を吐きながら横に上げ。
・5.6.7.8ゆっくり戻してください。※息を吸いながら戻す。
■ペットボトル運動～腕の筋トレ編～
効果 ：腕の筋肉を鍛えることができます。
二の腕が引き締まる。
重たい荷物などが持ちやすくなる。
・イスに座ってペットボトルを持ちます。
・姿勢は真っ直ぐにします。
・手の平が前に向くように、ペットボトルを握ります。
・肘は体から離してください。
・1.2.3.4で肘を曲げます。※息を吐きながら曲げ。
・5.6.7.8肘を伸ばします。※息を吸いながら伸ばす。
■足交差トレーニング～太もも筋トレ編～
効果 ：太ももの筋肉を鍛えることができます。
持久力が上がり、歩く力がつきます。
歩行スピードが速くなります。
・イスに座り、両足上げて膝を伸ばします。
・両膝をピンと伸ばし左右に大きく開きます。
・開いた状態から、足を交差させます。
・足の開閉を20回くり返してください。
コロナウイルス感染症予防のため、外出の機会が減っている方が多いと思います。
しかし、家に閉じこもりきりになると、「人との交流が少なくなる」「運動不足になる」、など体も頭も動かさない生活になってしまいます。
このような生活が続くと、筋力低下やうつ病などになってしまう可能性があります。
じっとしている時間を減らし、今回紹介したご自宅でもできる筋トレや人混みを避けて散歩するなどして自身の健康を保ちましょう！
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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