Introducing the efforts of Tokyo Sports Dock
2026/2/9
The Tokyo Metropolitan Government is implementing a program to help people understand the current state of their physical condition through physical fitness tests, establish exercise habits, and improve their physical and mental health.
In fiscal year 2025, as part of our approach to the working generation, who have a low rate of participation in sports, we contacted several companies in Tokyo and conducted physical fitness tests for their employees. We would like to share with you some of the results.
Tokyo Sports Checkup Details
The following six exercises will be conducted based on the measurements taken in the Physical Fitness and Athletic Ability Survey conducted by the Japan Sports Agency for people aged 20 to 64. Body composition and vascular age will also be measured, and healthy exercise guidance will be provided based on the results of these measurements.
[List of events]
Grip strength
Stand upright, spread your legs naturally to the left and right, lower your arms naturally, and measure the number while clenching your fists as tightly as possible (measure twice on each side).
- Grip strength is an indicator of muscle strength that shows how much force your body can exert.
- Grip strength is closely related to the muscle strength of the entire body, including the lower limbs, and can be used as a guide to determine the general state of muscle strength throughout the body.
- It has been reported that people with low grip strength are at higher risk of future health issues such as heart and vascular disease.
Sit up
Starting from a lying position on your back, raise your upper body until your elbows and thighs touch the ground, counting the number of times you do this over 30 seconds.
- Sit-ups measure muscle endurance, or how much force the muscles around your core can repeatedly exert.
- If you have low muscle endurance, you may find it difficult to maintain good posture, go up and down stairs, or carry luggage.
Long sitting forward bending
With your back against the wall, you slowly bend forward and measure the distance the measuring device moves when you bend forward to the maximum (measured twice).
- This test measures the flexibility of the muscles required for large joint movements.
- Poor flexibility can make movements awkward, leading to stiff shoulders and back pain, and increasing the risk of tripping and falling.
Standing long jump
Stand with your feet slightly apart and your toes aligned with the front edge of the takeoff line, then take off with both feet at the same time and measure the distance you jump forward (measure twice).
- The standing long jump measures explosive power, which is the ability of muscles to exert a large force in a short period of time.
- Poor explosive power can impede actions that require a great deal of force in an instant, such as running, jumping, throwing, and kicking.
Repeated horizontal skip
The participant is asked to step over three lines drawn 1m wide in order, and the number of times they step over each line within 20 seconds is recorded (measured twice).
■ What do we know?
- Repeated side jumps measure agility, the ability to quickly change direction of movement.
- Low agility can affect your ability to prevent falls and move safely, as it can make it difficult to recover from a stumble and avoid danger in an emergency.
Step exercise
Each movement from the floor to the platform and back down is counted as one repetition, and the number of repetitions over the course of six minutes is counted.
- Step exercises measure your ability to sustain activities that make you out of breath, such as walking or climbing stairs, for a long period of time (whole body endurance).
- Poor overall endurance can make you more easily tired and make it difficult to carry out everyday activities such as commuting and housework. It is also known to increase the risk of lifestyle-related diseases such as diabetes and heart and vascular disease.
Effects and benefits of measuring physical fitness and body composition
We will introduce the effects and benefits of physical fitness and body composition tests, along with comments from people who have actually taken the tests.
Effects/Benefits
A physical fitness test allows you to understand your current level of physical fitness by checking your muscle strength, endurance, flexibility, etc. numerically. Knowing your current level of physical fitness can give you an opportunity to think about what kind of exercise you should be focusing on in the future.
Body composition measurements measure not only weight, but also the elements that make up the body, such as muscle mass, body fat percentage, and visceral fat. This allows you to understand the state of your body numerically, which cannot be determined by appearance alone, and can serve as an opportunity to review your health management and lifestyle habits.
Voice of participants
- By knowing my physical strength numerically, I was able to objectively understand my own health condition.
- Based on the measurement results and professional instruction, I was able to get a concrete idea of the exercise I needed right now.
- I was able to see my muscle mass, body fat percentage, and other data numerically, which made it easy to understand the characteristics of my body.
There were many comments like this.
By objectively understanding one's own physical strength and physical condition through physical fitness and body composition tests, one can motivate others to start exercising and take the first step in reviewing one's exercise habits and diet.
contact information
Tokyo Metropolitan Sports Promotion Headquarters
Sports Promotion Department Sports Division
Telephone 03-5320-7847