As a personal trainer in Tokyo, I explain how to build a sustainable exercise habit after health check concerns.
adminA message from a Personal Trainer in Tokyo: How to Approach Your Health Checkup
As a personal trainer in Tokyo, I feel that one of the topics that often comes up in conversations with clients of BodySync, is the “annual health checkup.” Have you ever felt worried thinking, “Will my results be okay this year?” This is especially common for people in their late 30s to 50s, when physical changes and lifestyle habits tend to show up in test results. Even items that used to be no problem may suddenly go beyond the standard range. It’s not unusual for clients to feel anxious about results such as blood pressure, blood sugar, or cholesterol.
BodySync has supported many clients who struggle with their health checkup numbers. Through years of guidance, he has learned that results can change without anything extreme — they can be improved through small, daily habits. For example, walking for 10 minutes in the morning, taking the stairs instead of the escalator, or adding even one strength training session a week. These small efforts can lead to positive changes in your numbers after a few months.
As a personal trainer in Tokyo, I also emphasize that beginners should focus on creating sustainable habits. Excessive exercise or strict diets may bring temporary results, but they rarely last. Instead, incorporating manageable exercise into daily life helps stabilize health checkup numbers and contributes to long-term health.
In this article, we’ll explore easy-to-adopt exercise habits and their positive effects — even for beginners. If you want to improve your next health checkup results, this guide will be useful for you.
What are the items that are often pointed out during health checkups?
The following are some of the items that are often referred to as "requiring further observation" or "requiring further examination" during health checkups.
- High blood pressure (130/85mmHg or higher)
- High blood sugar level (fasting 110 mg/dL or higher)
- High triglycerides and LDL cholesterol
- Visceral fat is high, and BMI and waist circumference are above the standard
Many of these causes are due to lifestyle habits such as poor diet and lack of exercise.This can likely be improved by incorporating regular exercise.That is what it means.
BodySync recommend three beginner-friendly exercise habits.
1. Morning walking (at least 15 minutes a day)
The easiest and most effective form of exercise is walking. Especially in the morning, your metabolism is more likely to increase and your fat burning effect is also increased. Walking lightly on an empty stomach can also help reduce visceral fat.
point:
・You don't have to force yourself to walk fast. It's important to walk rhythmically.
・Finding a quiet and pleasant walking route you enjoy will also help you have a more enjoyable walking experience!
2. Chair squats
When you hear the word "muscle training," you might think, "That sounds tough," but you can easily start doing chair squats at home. Strengthening your lower body muscles will increase your basal metabolism and stabilize your blood sugar and blood pressure.
manner:
- Stand up straight in front of the chair
- Lower your hips so that they lightly touch the chair, then slowly stand up.
- Do 10 repetitions as one set, aiming for 2-3 sets per day.
3. Personal training 2-3 times a week
If you find it difficult to see results or stay consistent on your own, personal training is highly recommended.A support system that allows even beginners to exercise with peace of mindWe are currently preparing the following:
- A custom plan tailored to your fitness level and goals
- Content that allows you to feel the effects without any difficulty
- Comprehensive support, including advice on diet and lifestyle habits
As a personal trainer in Tokyo, I share three tips to make exercise a habit.
Starting to exercise in a rush just before a health check won’t bring dramatic changes. The key point, according to a personal trainer in Tokyo, isIncorporating exercise into your daily life.
1. Decide on a time and place that you can continue
Set a time that suits your lifestyle, such as stretching for 10 minutes when you wake up in the morning or walking before commuting.
2. Keep records and visualize "changes"
Recording your exercise and physical condition using an app or notebook can also help motivate you.
3. Don't expect perfection
It's okay to take a rest on days when you're not feeling well or are busy. The most important thing is to "keep going."
As a personal trainer in Tokyo, I believe that the key to improving your health check results is ‘gentle consistency.
Health is not something that can be achieved in a day. However, by starting to exercise today, you can be sure that your results will change in six months or a year.
Not to prevent illness,"To enjoy every day with a healthy body"Why not try incorporating exercise into your routine?
For those who want to build an exercise habit side by side with a personal trainer in Tokyo.
BodySync provides supportive guidance tailored to beginners in exerciseat Body Sync.
"I want to improve my health check results," "I want to improve my physical strength," "I want to review my lifestyle habits" -- we will fully support those who have such thoughts.
- Beginners welcome, reservations required
- English support available, so foreigners can feel at ease
- Now accepting applications for trial training with counseling
Please feel free to try it out for yourself. We will help you achieve good health in a fun and relaxed way.
summary
The quickest way to ensure that your health check-up results are better than last year's is to make exercise a part of your lifestyle.
All of the things introduced in this article are easy to start, even for those who are not good at exercise. Don't rush, just start with what you can do.
And for those who feel uncertain about building an exercise habit, a personal trainer in Tokyo,BodySync a Personal Gym, please feel free to contact us.
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