“+10 min of Physical Activity per Day”: Japan Is Looking for Efficient but Feasible Recommendations for Its Population

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  • MIYACHI Motohiko
    Department of Health Promotion and Exercise, National Institute of Health and Nutrition
  • TRIPETTE Julien
    Department of Health Promotion and Exercise, National Institute of Health and Nutrition Leading Graduate School Promotion Center and Department of Life Sciences, Ochanomizu University
  • KAWAKAMI Ryoko
    Department of Health Promotion and Exercise, National Institute of Health and Nutrition
  • MURAKAMI Haruka
    Department of Health Promotion and Exercise, National Institute of Health and Nutrition

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  • “+10 min of Physical Activity per Day”: Japan Is Looking for Efficient but Feasible Recommendations for Its Population
  • “Plus10 min” of physical activity per day: Japan is looking for efficient but feasible recommendations for its population

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Prospective cohort studies have shown that people with a larger amount of physical activity (PA) and exercise have lower risks of non-communicable diseases (NCDs). In Japan, the Ministry of Health, Labour and Welfare published in March 2013 the “Active-Guide,” i.e. the Japanese official PA guidelines for health promotion. In this document, the most important message is “+10,” standing for “add 10 min of MVPA per day.” The establishment of the “+10” recommendation is supported by strong scientific evidence. Firstly, a meta-analysis including 26 cohort studies indicated that an increment of 10 min of moderate-to-vigorous PA per day can result in a 3.2% reduction of the average relative risk of NCDs, dementia, joint-musculoskeletal impairment, and mortality. Secondly, the National Health and Nutrition Survey (Japan, 2010) reported that 60.8% of the Japanese population is inclined to add the equivalent of 10 min of PA in their daily life. In line with these results, the “+10” recommendation is viewed as feasible and efficient for the Japanese population. To our knowledge, this implementation of an additional low-dose PA recommendation in a governmental health promotion policy is a world first. We hope that the Japanese PA policy will inspire other national and international public health agencies.

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