Non-stop raining makes us feel moody and become lazy in doing anything.   

We hope you will  find some of the following suggestion helpful to stay positive, increase your immune system, and stay healthy!  

 

ひどい雨続きの憂鬱な天気が続いていますが、皆様いかがお過ごしですか？

外出がとても困難な中、効果的にポジティブに楽しく免疫力を高め、そして健康的になれる方法があります！

 

 

 

 

１：Easy indoor workouts  適度な運動

 

 

You don’t have to take it too seriously. GO EASY.

何もここまでする必要はありません…

 

 

 

MORNING

 

・First of all, take a deep breath in the bed by stretching your arms up while pulling up the toes towards your head. Feel your core muscle is engaged together.  When exhaling, slowly  lower your toes down to the end. This enables you to feel the diaphragm moves as well.

 

朝

・まず朝起きてベッドの中で大きく深呼吸をする。足のつま先を吸うと同時に高く引き上げ、ゆっくり息を吐きながら同時に限界まで下げていきます。（横隔膜を動かします）

 

 

 

・顔を洗ったら鏡を見る/ Look at yourself in the mirror

 

 

 

 

 

　口を大きく開け、ゆっくりと「あいうえお、あお」を１０回を大きく口を動かして言う。これもエクササイズ。

　（マスク遣いが多いこの頃、緊張感を無くした筋肉を引き締めます！！）

Open your mouth wide and do an oral exercise by pronouncing  Japanese  [ A, E, U, E, O, A, O ] ….slowly for 10 times  to lift up  your loosened facial muscle which has been covered with mask for these days!  

 

 

・立ったまま、腕を真っ直ぐ上に伸ばし、息を吸いながら上半身を伸ばす→酸素を体に取り入れます！上半身の筋肉をしっかり伸ばします。↑写真の体勢でも効果的です　）

Keep standing, stretching arms straight up, then keep stretching up while inhaling until you are almost touching the sky !  ( The pause of the picture above also works ) This bring more oxygen into your body , also helps stretching upper arms, shoulders, and back muscles as well.

 

Do sit ups if you have a soft surface. 3 sets x 10-15 times if possible. This is one of the popular exercise that can build up your abdominal muscle, helps reduce the risk of back pain as well.

Be sure to repeat slowly to avoid hurting your back. Lying towards the back slowly while inhaling will engage your core muscle and prevent an injury.

When you are moving back to a sitting position,  Imagine your each joint of your back are curling up  one by one, slowly exhaling while keeping your chin pulled properly..

 

腹筋運動：マットの様なものがあれば

ゆっくりと　１０回　１セットx３セット（できれば）

腹筋を鍛えることは、背骨の周りを前と後ろから支えることで腰痛の予防になります。

無理に力まずに、起き上がるときは顎を引いて息を吐き、後ろにゆっくり体を倒しながら息を吸ってください。

起き上がるときはゆっくりと、背骨の関節が一つ一つ床から離れていく様に。

 

 

・ラジオ体操を真面目にする　

If you can, follow Japanese RADIO physical exercise  ( Japanese are very familiar with this since their school days)  If you have no idea about what it is, just play your favorite music to make a move! 

 

 

・スクワットを３０回する　（初めは苦しい３０回が、日に日に楽に感じられるように。実感を楽しみましょう。 しっかり前を向いて。）

Do squats for 30 times  ( You will soon get excited to find yourself being able to repeat more easily as you continue for a few days) 

 

 

いかがでしょう。隙間時間にできるエクササイズは沢山あります。

運動はまずは無理せずできるボリュームから始めましょう。いつもの生活に新しい動きを加えることで気分も体調も変わるのを実感できます。

 

You don’t get too serious in sparing too much time to do exercise.  Relax and feel easy to adopt some of the casual stretching exercise into an interval time of your daily routine . Adding new physical exercises into your life would give you a positive feeling and better physical condition as times go by.

 

 

 

In addition, walking is still the easiest and the most effective exercise.

The more often you walk, you will have less cravings for sugar intake, and lower the risk of having a breast cancer and it clearly strengthens your immune system!

ポイントは：

張り切り過ぎず、いつもの仕事、いつもの流れ作業の合間に加えること。（仕事の休憩時、朝食前、など）

もちろん、積極的に歩くこともとても効果的です。歩く頻度が高い人ほど糖質への過度な依存傾向が少なく、乳がんなどのリスクを下げ、免疫力を高める実証が出ています。