Introducing exercises you can do at home

Due to the spread of the new coronavirus infection, have you had fewer opportunities to move your body due to refraining from going out or working from home?
If there are fewer opportunities to go out and do activities, the risk of unexpected injury increases when you start exercising or playing sports.
Here, we will introduce exercises that you can easily do at home, published by the Tokyo Metropolitan Government and the Japan Sports Agency.

We are distributing exercise program videos that people with disabilities can easily do at home, welfare facilities, and other familiar places.
Please use it when you want to move your body easily at home or in a facility.

For more details, please see Tokyo homepage sports TOKYO information (external link) .

Features

• It consists of a total of 8 exercises divided into "By purpose" (aerobic exercise, stretching, smooth movement) and "By part" (upper body, lower body, upper limbs).
• To make it easier for people with visual impairments to use, explanations are given using words that are easy to imagine.
• Key points of movement are displayed as text information for people with hearing impairments.
• Detailed explanation of the effects of each exercise

Contents

Cardio exercise

Approximately 15 minutes per piece, you will enjoy exercising while dancing to rhythm music.
It helps improve cardiopulmonary function.
(1) Fun aerobic exercise for everyone (standing version)
(2) Fun aerobic exercise for everyone (sitting version)

Stretching

Do static stretches without bouncing or bouncing for about 5 to 10 minutes per stretch.
Increases flexibility and helps prevent injuries.
(3) Stretching while sitting (lower body)
(4) Stretching while sitting (upper body)
(5) Stretching while standing (whole body)

Exercise for smooth movement

About 5 to 10 minutes per piece, various muscles and joints are moved according to the rhythm of the music.
It has the effect of making daily activities such as holding and grasping things smoother.
(6) Sitting exercise (upper limb)
(7) Sitting exercise (upper body)
(8) Sitting exercise (lower body)

Do you find it difficult to move your body while refraining from going out or teleworking?
You can exercise even at home!

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　Here are some training videos that you can do indoors.
In addition, we will solicit photos and videos of “home training” and share them on SNS.

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• You can do it in your office! "Office de Exercise"

　Here are some simple exercises that you can easily do at work.
During telework, your home is your workplace! Of course, you can also work on it at home.

• You can start today! "TOKYO style"

　We are introducing “sports while you are at home” that you can easily do at home.
In addition, it is full of interesting topics such as "sitting time and health".

• Recommended for elderly people! "Prevention of nursing care and frailty with simple exercises"

　We introduce exercises videos that can be easily done by the elderly.
Please take a look to maintain a healthy lifestyle while refraining from going out.

• People with and without disabilities should move their bodies! "Simple exercise videos you can do at home"

　Introducing simple exercise videos that can be easily done at home regardless of age or disability.
With audio and subtitles, the movement of the body is explained in an easy-to-understand manner.

• Message from Athlete

　Introducing messages and training from athletes.

For more details, please see Tokyo homepage sports TOKYO information (external link) .

In the "Basic Policy for Countermeasures against Novel Coronavirus Infectious Diseases" (decided by the Novel Coronavirus Infectious Diseases Control Headquarters), as examples of going out that are not subject to refraining from going out, outdoor exercise, walking, etc. shown as required.
For this reason, in order to be able to exercise and play sports outdoors safely and with peace of mind, we have taken into consideration the necessary measures to prevent infection and the consideration of the people around us.

1. Introduction of good practices for promoting exercise and sports that can be done indoors (at home) (mainly gymnastics for middle-aged and elderly people)
2. Points to consider when exercising or playing sports outdoors for safe walking and jogging

are summarized.
We ask that you continue to exercise and play sports safely and securely while preventing the spread of infection.
For more information, please see the Japan Sports Agency website New Coronavirus Infection Countermeasures Points to Note Regarding Sports and Exercise and Examples of Exercise (external link) .