Do you know what this number represents?

A 6.4% decline.

This is the result of comparing the average ‘total physical fitness score’ of women in their 40s with that of 25 years ago.

According to a survey by the Japan Sports Agency, if the physical fitness level of women in their 40s in fiscal year 2001 is set at 100, the level in fiscal year 2025 is 93.6. In other words, it is 6.4% lower than it was 25 years ago.

This does not mean that 93.6% of women in their 40s have experienced a decline in physical fitness. It is not the result of tracking the same individuals over 25 years, but rather a figure comparing the average total physical fitness score levels of groups of the same age surveyed in each respective year.

Furthermore, women in their 30s saw a 3.7% decline from 100 to 96.3, and men in their 40s saw a 1.2% decline from 100 to 98.8. Among the age groups compared this time, these three generations were the ones that fell below the levels of 25 years ago.

Why is physical fitness trending downward for people in their 30s and 40s who are busy with work, housework, and childcare?

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Is physical fitness declining because you aren’t trying hard enough?
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The 30s and 40s are a time when responsibilities at work tend to increase.

With childcare, housework, and family schedules piling up, it becomes difficult to secure ‘time to move your body for yourself’.

Mornings are for getting the family ready.

Days are for work.

Evenings are for housework and childcare.

Even when you finally find some time, you are so tired that you just sit and look at your smartphone.

This is not because you have a weak will. It is a state where you have many daily roles and your own body is being put on the back burner.

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Are you feeling changes like these?
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□ I get out of breath more easily when climbing stairs
□ My legs feel heavy after walking just a little bit
□ I spend more time lying down on my days off
□ Tension in my shoulders and lower back is hard to get rid of
□ Fatigue lingers into the next day more than before
□ Even when I think about exercising, I can’t seem to get started

Just because one of these applies to you, it doesn’t mean you should immediately conclude that your physical fitness has declined.

However, noticing the difference from before is the first step toward getting your body back in shape.

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You don’t need a ‘special hour’ for exercise
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“To build physical strength, I have to go to the gym.”

“If I don’t exercise properly every day, it’s meaningless.”

Thinking this way makes it feel like a burden before you even start.

The Ministry of Health, Labour and Welfare’s ‘Physical Activity and Exercise Guide 2023’ recommends moving your body even a little more than you do now and avoiding sitting for too long.

What is important is not a perfect exercise plan, but increasing the number of times you move during your daily life.

・Use the stairs just once instead of the elevator
・Walk for 5 to 10 minutes during your lunch break
・Stand up during breaks from desk work
・Use a slightly further entrance when shopping
・Slowly move your shoulders and hip joints after bathing

Even with small actions, it is important not to leave it at zero.

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The busier you are, the more you should put it in your ‘schedule’
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I’ll exercise when I have time.

I’ll take care of myself when my body starts to feel bad.

Even if you think that way, in your busy daily life, free time rarely just appears.

Just like work appointments or family plans, try putting time for physical activity and maintenance into your schedule in advance.

For example,

・Walk for 10 minutes every Sunday morning
・Go outside once during your work break
・Check the condition of your body once a month

When you decide on the date and time to act, ‘I’ll do it someday’ changes to ‘I’ll do it on this day’.

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When it’s hard to continue with self-care alone
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Even if you start stretching on your own, you don’t know which parts to move.

Even if you watch videos, you are worried about whether you are doing it correctly.

When you get busy, you end up quitting before you know it.

In such cases, it is okay not to try to solve everything by yourself.

Checking your current stiffness and lack of mobility with a professional is also a way to protect your health.

I believe that instead of just scrambling to deal with pain after it appears, it is necessary to take time to maintain your body at least once a month so that you do not lose your current daily life.

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3 things to start today
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1. Walk for just 5 minutes today

2. Break up the time you spend sitting

3. Decide on one day this month to get your body in shape

You do not need to do everything perfectly.

First, choose one and try adding it to your schedule today.

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Summary
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The results of this survey suggest the possibility that physical fitness is declining among some people in their 30s and 40s.

However, the goal is not to feel anxious by looking at the numbers.

・Reflect on whether you are putting your own body on the back burner due to being busy
・Increase the number of times you move, even for short periods
・Rely on professionals when it is difficult to continue on your own

Physical fitness does not change significantly in a single day.

That is precisely why accumulating small actions today will lead to a body that can enjoy future work, housework, childcare, and hobbies.

Reference Information

・Japan Sports Agency: “Overview and Report on the FY2025 Survey on Physical Fitness and Athletic Ability”
https://www.mext.go.jp/sports/b_menu/toukei/chousa04/tairyoku/kekka/k_detail/1421920_00015.htm

・Ministry of Health, Labour and Welfare: “Physical Activity and Exercise Guide for Health Promotion 2023”
https://www.mhlw.go.jp/stf/seisakunitsuite/bunya/kenkou_iryou/kenkou/undou/index.html

※This article provides general health information and is not intended for diagnosis or treatment. If you experience severe pain, shortness of breath, numbness, sudden changes in physical condition, or if symptoms persist, please consult a medical institution.