Fitness for readiness: U.S. and Japanese activity guidelines side by side
Preparedness isn't only about supplies. Walking to a shelter, carrying water home from a distribution point, climbing stairs when the elevator is out, clearing debris: these take ordinary fitness. The U.S. and Japan both publish national activity guidelines, and they line up closely. Japan's 2023 guide even renamed itself from "standards" to a "guide", to stress that people should adjust to their own situation and start with what they can.
Adults, side by side
| U.S. (HHS, 2nd edition) | Japan (MHLW, Guide 2023) | |
|---|---|---|
| Aerobic activity | At least 150 to 300 minutes a week of moderate-intensity activity, like brisk walking or fast dancing (or 75 to 150 minutes of vigorous activity) | Walking-level activity or more for 60 minutes or more a day, about 8,000 steps; plus 60 minutes a week of exercise hard enough to make you breathe hard and sweat |
| Muscle strengthening | At least 2 days a week, like lifting weights or doing push-ups | 2 to 3 days a week; bodyweight exercises like squats and push-ups count |
| Sitting | "Move more and sit less" is the first key guideline | Don't let sitting time get too long |
| If you're not there yet | Any amount of physical activity has some health benefits; 10-minute bouts are no longer required | Start with what you can; move even a little more than now |
Japan's 8,000 steps is built from about 60 minutes of walking (about 6,000 steps) plus about 2,000 steps of everyday activity like housework.
Older adults
| U.S. | Japan |
|---|---|
| The adult guidelines apply, plus multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. Physical activity also lowers the risk of falls and injuries from falls | 40 minutes or more a day of walking-level activity (about 6,000 steps); multicomponent exercise (strength, balance, flexibility) on 3 or more days a week; strength training 2 to 3 days a week; take care to avoid falls |
Japan's examples of multicomponent exercise include circuit training, gymnastics, dance, Japan's radio calisthenics (rajio taisō) and yoga.
Kids
HHS says youth ages 6 through 17 need at least 60 minutes of moderate-to-vigorous activity each day, plus activities that build muscles and bones, like climbing on playground equipment or jumping rope. Camping and hiking count.
Turning the guidelines into readiness (our suggestions)
- Walk the route: make your regular walk the route to your nearest evacuation site or family meeting point, in daylight and after dark.
- Carry something: now and then, walk with a loaded daypack about the weight of your go-bag.
- Stairs: take them, up and down.
- Squats and balance: two or three days a week. Older adults can add balance work such as standing on one foot while holding a counter.
- Hot days: shift activity to early morning; see Exercising in the heat.
If you have health conditions, talk to a doctor before starting. See Safety.
Everyday
Walk your route to the nearest evacuation site as part of your regular walks, and add squats or stairs on two or three days a week.
When it counts
When you have to walk out carrying water or a pack, your legs are already used to it.
Sources and when we checked them
- U.S. HHS / ODPHP, Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans (checked 2026-10-31)
- U.S. HHS, Physical Activity Guidelines for Americans, 2nd edition (PDF) (checked 2026-10-31)
- Ministry of Health, Labour and Welfare of Japan, Physical Activity and Exercise Guide 2023, summary (PDF, in Japanese) (checked 2026-10-31)
- MHLW, recommendations for adults (PDF, in Japanese) (checked 2026-10-31)
- MHLW, recommendations for older adults (PDF, in Japanese) (checked 2026-10-31)
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