【東京オリパラ】シニア×スポーツの意義について

東京オリンピック・パラリンピックが開催され、多くの選手が、観る人に元気を与えてくれました。きっと、運動したい!と思っている方も多いはずです。今日はシニア世代とスポーツと言う点でまとめてみました。しばらく身体を動かしてない方は、是非お読みください。きっと明日から運動がしたくなるはずです。

目次

スポーツ・運動は大切なのでしょうか?見るだけではもったいない?!

テレビの前でスポーツ観戦に熱中された、シニアの皆さん。スポーツ・運動をされる習慣はありますか?最初に、スポーツ・運動をする効果をご紹介します。
スポーツ・運動の効果は次のような点が、あると言われています。

●自己免疫力の向上 →スポーツや運動で、身体を鍛えることで、心肺機能の向上から、感染に対する抵抗力も 上がると言われています。

●ストレス解消 →適度に身体を動かすことは、メンタルヘルスの改善に繋がると言われています。運動をした後にかいた汗を気持ち良いと思ったことはありませんか?特に昨年からステイホームが続く中、少しのウォーキングをしながら、外出することで、ストレス発散に繋がった方も、少なくないはずです。 

●体重コントロール →肥満傾向にあると、生活習慣病やその悪化につながると言われています。そのため、体重を管理するのは大切だと言われています。

●体力の維持・向上→運動をすることで、 筋力の維持・向上が期待できます。加齢により体力が低下してしまうことで、ケガをし易かったり、疲れやすくなることにより活動量低下のリスクがあります。

●血流の促進 腰痛・肩こりの改善→スポーツや運動をすることで、血液の流れが促進されます。それにより、冷え性の改善が期待され、自律神経の乱れも整うことが期待されます。他にも、便秘の解消や、適度な活動と疲労から、 良好な睡眠を取ることができると言われています。

また、高齢者について、スポーツ・運動をすることで、次のような効果が期待できると言われています。

●筋量・筋力の維持、転倒防止 →加齢や運動不足による、筋量の低下で、ケガをしやすい身体になると言われています。特に高齢者が転倒する理由として、筋量の低下が挙げられます。

●認知症予防 →スポーツや運動で、相手と勝負をしたり、スポーツや運動のルールを考えることで頭を使います。またコミュニケーションを取る場面も生まれますので、認知症予防にも役立つと言われています。

●食欲増進→若年の方と比較し、シニア世代以降は、活動量が低下する方が増えるようです。加齢による食欲の低下と、活動量の低下から食欲がなくなることがあります。スポーツ・運動で適度に身体を動かすことで、食欲が出ることが期待できます。

実際同シニア世代はどうなの?

ここで、企業が取ったアンケート(*1)から、シニア世代(60-79歳)の声を覗いてみることにしましょう。

男500人・女500人の計1000人に取ったアンケートです。(*1)男女それぞれ、「スポーツ・運動を行っていますか?」の問いに対する割合をみると、男性では71.8%、女性では63.0%と、男性シニアのほうが高い傾向にあります。

また、性別+年代別でみると、70代男性では84.0%と最も割合が高く、他の性別・年代層より高い結果であることが、分かります。

スポーツを習慣にされているアクティブなシニアは思っているより多いのかもしれません。

さらにこのアンケートでは、興味深い質問を行っており、「【体力】に自信があるか、ないか」との問いに対し、「非常に自信がある」が4.9%、「どちらかといえば自信がある」が41.2%で、合計すると、体力に比較的『自信あり (計) 』と応えたは割合は、46.1%、一方、「どちらかといえば自信がない」が40.9%、「非常に自信がない」が13.0%で、合計した、比較的対利欲に『自信なし (計) 』と応えたのは53.9%となりました。

シニア世代で、体力に自信がある方は、半数に満たないようです。

とは言っても、多くの方が何らかのスポーツ・運動に取り組まれていることから、例え体力に自信がなくても、自分に合ったスポーツ・運動を探し、習慣化していることは間違いないようですね。

参考サイト(*1):大和ネクスト銀行.シニアのスポーツと日帰りレジャーに関する調査より

このスポーツ・運動を始めてみませんか?【シニア世代におすすめな3選】

ここでは、シニア世代にお勧めのスポーツ・運動を3つご紹介します。

1 .ウォーキング 
ウォーキングは、初心者にも始めやすい運動です。特に、普段運動が不足している方も、無理なく始めることができ、特別な道具も必要ありません。

お一人でも、ご夫婦でも行うことができます。歩幅やも自己調整が可能です。
前述のアンケートでも、人気の運動として一番で、取り組んでる方が多くいらっしゃいました。

2.卓球
公共施設等で、道具も揃っており、比較的日本でも競技人口が上位に占めるスポーツであることから人気があります。

加齢により視力低下が見られても、ボールの色が見やすくいことも、シニアが取り組むメリットとして挙げられます。また、屋内競技であり、天候に左右されない点でもおすすめと言えます。オリンピックなどの大会で、選手がプレイしている姿をみると非常に激しいスポーツのように感じますが、初心者であれば、ラリーをどこまで、続けることができるかと、楽しみながら取り組めます。

3.水泳/ウォーターエクササイズ/アクアビクス
水中での浮遊や、浮力を使ったストレッチは、関節への負担を和らげてくれます。
競泳のように、記録を目標として水泳を楽しむ手段もありますが、プール内をゆっくりとウォーキングする、ウォーターエクササイズがおすすめです。音楽を聞きながら水中でのエアロビクス(アクアビクス)なども楽しめます。

おわりに

いかがでしたでしょうか?シニア世代にとって、スポーツ・運動をすることは、非常にメリットが多いと言えます。オリンピック・パラリンピック応援の後、何らかのスポーツのファンになった方、是非スポーツ・運動をしてみませんか。「スポーツとは言わなくても、何か身体を動かしたいかも?」とお思いの方は、これから始めてみましょう。

介護の相談窓口
  • 「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。

スポーツ介護健康

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