We discussed the importance of exercise for your mental health in the video.It’s not something you should take for granted.You can improve your brain health by simply adding an exercise program into your daily life.
These are additional guidelines to help you achieve your physical well-being.
Six strategies to improve your physical health
1.GET ACTIVE
Your ability to perform daily tasks depends on how your body functions.A shorter life expectancy and more medical problems have been linked to sitting down or lying down.You can improve your chances of good health by getting up and moving around.
Tips to Increase Your Activity
Instead of taking the elevator, take the stairs.Your car should be parked at the end of the street, or in a parking lot.
Participate in “walking meetings” at work with your colleagues.
Arrange your home so that you can stand up or walk on a treadmill while using the computer or TV.
You can set an alarm to your computer that will go off every hour. It will prompt you to move for a few seconds.
Walking as if it’s already late for the bus, or an important meeting is a good idea.
For arm exercises, keep small weights around your house or office.
2.MAINTAIN YOUR BONES, MUSCLES, AND JOINTS
Your body is a highly mobile machine because of the interconnectedness of your bones, muscles, and joints.Your body is susceptible to wear and tear, just like any other machine.To keep your body moving smoothly, it needs to be maintained and cared for regularly.
Keep your body in shape
Keep a healthy weight.A high weight can cause pain in your hips and knees.
Do muscle strengthening (resistance), activities that involve all major muscle groups at least twice a week.
Activate all week.You should aim for 150 minutes of moderate activity per week such as walking or biking.
Comfortable, well-fitting shoes are essential.
A well-balanced diet is important.To protect your bones, ensure you get enough vitamin D and calcium each day.
Avoid lifting large objects.Lifting heavy objects requires you to bend your knees while keeping your back straight.
3.FIND YOUR HEALTHY WEIGHT
Maintaining a healthy weight can help lower your chances of developing heart disease, type 2 diabetes and other types of cancer.You can take control of your weight and improve your health.To access the Body Weight Planner, click here
To achieve your weight loss goals,
Be Healthy
Reduce portions.
Choose a variety of colorful vegetables every day.
Whole grains are better.
Take it easy with fats and oils.
Reduce added sugars
Get Active
Keep doing the things you love.
Take a walk, bike or garden.
Strengthening activities.
Active for 10 minutes daily, multiple times per day.Every little bit counts!
Keep track of your progress
Keep a log of your food and activities.
Be realistic and strive for a slow, moderate weight loss.
4.LEARN YOUR METABOLISM
As you age, your metabolism will change.Your metabolism changes as you age. You lose more calories and your food is broken down differently.Also, you lose lean muscle.The weight can quickly add up if you don’t exercise and eat better.Middle-age spread quickly becomes middle-age sprawl.Having extra weight can be a risk to your health.
To combat the effects of aging:
Adopt a healthy lifestyle.
Limit snacking.
Get plenty of water.
Move more.Move more. Take the stairs.
Sleep well.
Limit alcohol use.High-calorie alcohol can lead to health problems in older adults.
Tobacco products should be avoided.You can improve your health in many ways and you will live longer.
5.Eat a healthy diet
Every day, we make many decisions.It can be difficult to make informed decisions when it comes to what we eat and how we feed our families.Healthy eating plans don’t just limit unhealthy food choices, but also include a wide range of healthy foods.Learn which foods you should add to your diet, and which ones to avoid.
To eat a more healthy diet
Limit “bad” fats.Reduce the intake of trans and saturated fats.Instead of butter, stick margarine and meat fats like shortening or oil, use olive or canola oils.
Reduce sodium intake.Instead of canned, smoked or processed meats, choose fresh poultry, fish and lean meats.Fresh or frozen vegetables should not contain added salt, and food that contains less than 5% Daily Value of sodium per portion.Cans must be rinsed.
Look for more complex carbs.Consume more complex carbs like starches, fiber, and starches.These can be found in whole-grain bread and cereals, starchy vegetables, legumes, and other grains.
Reduce added sugars.Choose foods with low or no added sugar.Look for the Nutrition Facts label on packaged foods to find products with lower total sugar.
Increase your fiber intake.Increase your fiber intake by switching to whole grains.
6.DEVELOP HEALTHY HABITS
Healthy choices can make us happier and live longer.Perhaps you have already tried to eat healthier, exercise more, stop smoking and reduce stress.It is not easy.Research shows that you can improve your ability to live a healthy life.
To develop healthy habits
Plan.Identify triggers and unhealthy patterns.Realistic goals are important.
Change your surroundings.Make healthier choices easier by finding ways to do so.Eliminate temptations.Make changes in your community such as safe places to walk.
Ask for help.For support, reach out to family, friends, neighbors, coworkers, and other people.
You can fill your time with activities that are healthy.You can exercise or enjoy a hobby. Spend time with your family and friends.
Keep track of your progress.Keep track of your progress to keep you focused and avoid making mistakes.
Visualize the future.To stay on the right track, think about future benefits.
Reward yourself.Reward yourself for achieving a small goal, milestone, or massage.
Be patient.It takes time to improve and there will be setbacks.You should be focused on progress and not perfection.
JAMA Psychiatry.2018 Jun 1;75(6):566-576. Association of Resistance Exercise Training with Depressive Symptoms: Meta Analysis and Meta-regression Analysis of Randomized Clinical Studies. Gordon BR, McDowell CP. Hallgren M. Meyer JD. Lyons M. Herring MP. https://www.ncbi.nlm.nih.gov/pubmed/29800984
Sports Med.2017 Dec;47(12):2521-2532. The Effects of resistance exercise training on anxiety: Meta-Analysis of randomized controlled trials. Gordon BR, McDowell CP. Lyons M. Herring MP https://www.ncbi.nlm.nih.gov/pubmed/28819746
The American Journal of Psychiatry.Published online: 3 Oct 2017. Exercise and Prevention of Depression: Results of The HUNT Cohort Study Samuel B. Harvey, F.R.A.N.Z.C.P. Ph.D. Simon Overland Ph.D. et.al. https://doi.org/10.1176/appi.ajp.2017.16111223
therapy, patient, attention, pain, physical therapy, injury, doctor of physical therapy, endurance, back pain, manual therapy, orthopedic surgery, surgery, disease, muscle, sports injury, shoulder, knee, neurology, pelvic floor, chronic obstructive pulmonary disease, low back pain, clinic, occupational therapy, chronic pain, physician, vestibular rehabilitation, ankle, knee pain, hip, pain management, geriatrics, pediatrics, spinal cord injury, therapists, physical therapy programs, physical therapy program, rehabilitation, joint, flexibility, pelvic floor dysfunction, strength training, elbow, accessibility, concussion, nerve, headache, sports medicine, balance, acupuncture, urinary incontinence, tissue, ligament, american physical therapy association, breathing, stroke, quality of life, pelvic pain, pelvic floor physical therapy, board certification, neuropathic pain, cupping therapy, evaluation, aerobic conditioning, stretching, health care, pulmonary rehabilitation, lymphedema, spinal cord, wound, dizziness, disability, sprain, posture, weakness, joint replacement, neck pain, electrophysiology, clinical electrophysiology, gait, wrist, specialized orthopedic pt, specialized physical therapist, new jersey, temporomandibular joint dysfunction, stress, leading provider, therapy services, request appointment, cognitive behavioral therapy, telehealth, acceptance and commitment therapy, hand, aquatic therapy, scoliosis, coping, parent, health insurance, interstitial cystitis, mindfulness, eye movement desensitization and reprocessing, anger management, fox rehab new jersey, dry needling nj, edge pt paramus, kessler rehab toms river, nj dry needling, hss paramus pt, dry needling in new jersey, physiotherapy edison nj, performance pt wayne nj, twin boro westfield nj, physical therapy nj, dry needling, neck, fall prevention, soft tissue, occupational therapist, chiropractic, tendinopathy, injuries, rehab, dpt programs in new jersey, strain, myofascial trigger point, patient portal, carpal tunnel syndrome, vestibular system, anterior cruciate ligament, hip pain, degenerative disc disease, arm, rotator cuff tear, shoulder impingement syndrome, athletic training, rotator cuff, tennis elbow, temporomandibular joint, profysio old bridge, pelvic floor therapy nj, jag one jersey city, 3dpt cherry hill
rehab in 08003, specialized physical therapy flowood ms, physical therapist in new jersey, cert mdt physical therapy, elbow physical therapy new jersey, physical therapist specialist, physical therapy for seniors near me, ankle physical therapy new jersey, physical therapy clinic burlington, physical therapy medford nj, physical therapy programs near me, pt, physical thearpy, specialized physical therapy littleton, pt places near me, specializing in physical therapy, physical therapy.com, hill pt, professional physical therapy, pain management treatments cherry hill nj, paralysis treatment nj, how often to do physical therapy, vestibular therapy, hand therapy near me, physical therapy haddonfield nj, physiotherapists near me, best ankle physical therapy near me, in home physical therapy services near me, specialized therapies, knee physical therapy new jersey, core fitness and physical therapy, cherry hill outpatient rehab, physical therapist denville nj, specialized.pt, virtua physical therapy cherry hill, tps physical therapy, progress physical therapy, counselor cherry hill nj, physiotherapy near me, dry needling, specialty physical therapy near me, physiotherapy nearby, is physical therapist a specialist, physical therapy clinic near me, physical medicine, physical therapy denville nj, progress physical therapy llc, specialized new jersey, physical therapy neat me, concussion physical therapy, 1919 greentree road cherry hill, spine pt near me, specialized physical therapy near me, shoulder physical therapy new jersey, physical therapy for neck injuries in nj, physical therapy voorhees nj, best physical therapy near me, strive physical therapy cherry hill, specialized therapy center, specialized physical therapy fair lawn, specialized massage, specilzed, cherry hill spine center, pts order, therapy center nearby, how long does a physical therapy session last, physical therapy places near me, pain management cherry hill nj, pt near me, physical therapy near me, specialist physiotherapist, specialized treatments, therapy for vertigo near me, physiotherapy, crucial cherry call, how long is the average physical therapy session, physical therapy expert, physical therapy nj, greentree physical therapy, back pain physical therapy new jersey, physical therapy marlton, at home physical therapy nj, shoulder physical therapy near me, physical rehabilitation centers in south jersey, physical therapists near me, physical therapy princeton, hydrotherapy colonic near me, specialized physical therapy solutions, physical therapy mullica hill, how often should i have physiotherapy, specialized physical therapy burlington nj, physical therapy specialties, shockwave therapy, physical therapy greentree, nj physical therapy, specialized physical therapy cherry hill, back physical therapy new jersey, cooper physical therapy cherry hill, therapist cherry hill, therapist in cherry hill nj, pt therapy, dupont physical therapy, physical therapists nj, cherry hill pain management, best physical therapist near me, specalized, specialty physical therapy, physical therapy south jersey, top rated physical therapy, physical therapy services, injury physical therapy in eatontown, pt specialist, sports therapy near me, vestibular physical therapy nj, pre surgical physical therapy, physical therapy cherry hill nj, jersey central physical therapy, manual therapy near me, nj center of physical therapy, physical therapy near me new jersey, therapy cherry hill, physiotherapist old street, home physical therapy, physical therapist princeton nj, in home physical therapist, unique physical therapy, massage in cherry hill nj, therapy cherry hill nj, north jersey physical therapy group, is a physical therapist a specialist, top rated physical therapist, therapist cherry hill nj, physical therapist near me, physical consultant, pt llc, logos physical therapy, physical therapy services in nj, counseling cherry hill nj, functional capacity evaluation doctor near me, hill physical therapy, physical therapy in 07002, physical therapy sessions, apple physical therapy cherry hill, physical therapy cherry hill, benefits of hand physical therapy new jersey, burlington cherry hill, cherry hill therapy, ankle physical therapy near me, manual therapy, knee therapy, vestibular therapy near me, schroth, specialized therapist, therapy center cherry hill nj, physical therapist for vertigo, physical therapy on nob hill, professional pt princeton, physical therapy 2, vestibular rehabilitation, physical therpy, shoulder physical therapist near me, specialized physical therapy denver, home performance programs cherry hill nj, physical therapists in nj, personal physical therapist, physical therapist specialists, spine physical therapy near me, pt therapist, physical therapy treatment new jersey, marlton physical therapy, physical therapy services new jersey, cherry hill therapist, electrical stimulation new jersey, physical therapy clinic, physical therapy schools in new jersey, running specialist physical therapy, biofeedback physical therapy near me, specilixed, physical therapy experts cherry hill, physical therepy near me, home physical therapy near me, specialty therapy treatment in nj, experienced physical theraphists new jersey, neck physical therapy new jersey, pet pt cherry hill, physical therapy office near me, work conditioning therapists near me, physical therapy specialist, b and b physical therapy, pain management cherry hill, special physical therapy, graston therapy, greentree therapy, what makes physical therapy unique, how much do physical therapists make in nj, physical therapy by me, specialized pt, specialized treatment, core physical therapy, pain treatment cherry hill nj, physical therapy that comes to you, in-home physical therapy services near me, sports physical therapy cherry hill, physical therapist nj, specialized physical therapy llc, it consulting cherry hill, physical therapist new jersey, specialized pt littleton, physical therapy in new jersey, physical therapy llc, how long for physical therapy to work, physical therapy near me cherry hill, the training room cherry hill, exclusive physical therapy, top physical therapy near me, physical th, specialized, b physical therapy, ankle pain physical therapy new jersey, physical therapy in nj, functional medicine treatment cherry hill, physical therapy clinics cherry hill, massage cherry hill, dpt, physical therapt near me, physical therapy marlton nj, headache physical therapy, specialist physical therapy, b positive cherry hill, cherry therapy, physical therapy in cherry hill, physical therapy wheelchair, new jersey physical therapy, physical therapy in cherry hill nj, physical therapy trenton nj, p.t., it physical therapy, physical therapy doctors near me, pt places, physical therapy princeton nj, top rated physical therapy near me, does physical therapy count as specialist, physical therapist newark, how long is a physical therapy session, physical therapy voorhees, specialized therapy associates, post surgical physical therapy, physical therapy camden nj, therapist burlington, massage cherry hill new jersey, first hill therapist, physical therapist bordentown nj, specilized, pain management solutions cherry hill nj, physical therapy for pain management cherry hill, vestibular rehabilitation therapy, swedish cherry hill physical therapy, concussion physical therapy near me, specialized rehabilitation, theraphy, how long is physical therapy, burlington physical therapy, physical therapist in nj, physiotherapist, how to get the most out of physical therapy, north jersey physical therapy, vertigo physical therapy, cherry hill physical therapy, physical.therapy near me, north jersey physical therapy associates, nj physical therapist, specialized therapy, penn physical therapy cherry hill, specialized physical therapy burlington, physical.therapist, pet pt cherry hill nj, how much is one session of physical therapy, physical therapy clinics in new jersey, jersey physical therapy, manual therapy pt, physical therapy new jersey, emdr therapy cherry hill, physical therapy closter nj, physical therapy burlington, specialized physical therapy centennial, burlington physiotherapy, physical therapy burlington nj, 3d physical therapy cherry hill, south jersey physical therapy, physical therapy programs nj, special therapy, sports therapy in new jersey, specialized physical therapy, physical therapy professionals nj, sports therapist, concussion physical therapy nj, specialized pt cherry hill, best pt near me, best in home physical therapy near me, physical therapy bear me, specialized therapy services, nj center for physical therapy, physical therapy experts, alex shelley physical therapy, bliss physical therapy and pilates, best physical therapy places near me, physical therapy center near me, outpatient therapy nj, is physical therapy a specialist visit, physical therapy for knee injuries in nj, specialied, physical therapy moorestown nj, pt solutions, pta physical therapy, physical therapy by phoenix, swedish physical therapy cherry hill, physicsl therapist near me, sports therapy, shockwave therapy near me, pro physical therapy, cherry hill massage, physical therapy session, physical ther, contact physical therapy, llc physical therapy, physical therapist, physiotherapy consultants, concussion treatment near me, physical therapy in newark, greentree medical, physical therapy services for individuals or companies, how long do physical therapy sessions last, physical therapy for elderly near me, cherry hill too, electrical physical therapy, professional physical therapy princeton, hh therapy, physical therapy for elbow injuries in nj, vertigo therapy near me, spt physical therapy, physical therapy for seniors, physical therapy doctor, physical therapy clinic nj, hand physical therapy new jersey, physical therapist office, 1000 greentree rd, in home physical therapy near me, balance therapy near me, rd therapy, top therapy, physical therapy agencies, physical therapy bordentown nj, find a physical therapist, physical therapy for knee replacement, near by therapy centre, nj board of physical therapy, physica therapy, south jersey pt, cryotherapy, apex physical therapy, pt services, physical therapy near home, shadowing physical therapist near me, physcial therapy near me, physical therapy north, elbow pain physical therapy new jersey, training physical therapy, rock climbing physical therapy, vertical physical therapy, physical therapy avenel nj, best physical therapy near me cherry hill, physical therapy near here, vestibular specialist near me, specialized physical therapist, physical therapy appointment, cherry hill specialty care center, physical therapy time, physical therapy, pta therapy, kinds of physical therapy, physical thera, where to go for physical therapy, physical therapy programs new jersey, electrical stimulation near me, physical medicine rehabilitation doctor, physical therapist near ne, physio therapy near me, opportunity therapy, physical therapt, schroth certified physical therapist, burlington cherry hill nj, physical therapy clinics near me, specialized physical therapy brighton, ultrasound therapy, dpt llc, sports therapy burlington, how often physical therapy, vestibular therapy physical therapy, physical therpist, team physical therapy, physical therapy offices near me, physiotherapy therapy, cherry hill energy assistance, pt therapy near me, physical therapy for neck and shoulder pain near me, schroth physical therapy locations, specialized physiotherapy, pain management mullica hill, expert physical therapy, petpt cherry hill nj, ultrasound therapy near me, professional pt, shoulder pain physical therapy new jersey, specialised website, physical therapy specialists, ipta clinical llc, physical therapy trenton nj trenton, physical solutions, pt programs near me, start physical therapy, cognitive rehabilitation therapy near me, physical therapy for gait and balance, olympics physical therapy, physical therapy home visits near me, specialized orthopedic physical therapy, physical therapy in network, physiotherapist near me, walk in physical therapy near me, sinner physiotherapist, specialised treatment, physical therapy in, physical therapy closter, pr cherry hill, neck pain physical therapy new jersey, specialized physical therapy reviews cherry hill, spine one cherry hill, at home physical therapy, cherry hill new jersey, hills physical therapy, training room cherry hill, columbus physical therapy, physical therapist open on weekends, specialized fitness resources, physical therapy program in nj, physical therapy education, specialized pt services, sp physical therapy, individual pt, what to do after physical therapy session, physical therapy programs, physical therapy supervisor, professional therapy, pt office, physical therapy cinnaminson nj, pt near me now, sports physical therapy, specizlied, physical therapy for injury recovery cherry hill, best rated physical therapy near me, physicaltherapy near me, physiotherpist, phsical therapy, physical therapy centers, what is the best physical therapy near me, cadillac physical therapy, physical therapy specialist hoboken nj, hand pain physical therapy new jersey, specialized treatment services, epat therapy near me, physical therapists in new jersey, burlington pt, bfr therapy near me, physiotherapy for vertigo near me, new jersey center of physical therapy, physiotherapist ii, names of physical therapists near me, home pt near me, ultrasound physical therapy near me, specialized therapy solutions, chiropractor near me, autoimmune therapy cherry hill nj, scoliosis physical therapy near me, highest rated physical therapy near me, physical therapy for tmj, phs therapy, are physical therapists doctors, pt clinic near me, physical therapist reviews, physical therapist clinic near me, physicsl therapy, places for physical therapy near me, physical therapist school near me, best physiotherapy near me, specialized therapy associates llc, physical office near me, physio, no fault physical therapy near me, physical therapy school near me, how long are physical therapy sessions, physical therapy physicians, at home therapy, roads specialty, physiotherapy tmj, licensed physical therapists, physical therapy for concussion near me, freedom physical therapy, acute care physical therapy near me, in physical therapy, physiotherapy burlington, 3d pt cherry hill, i need physical therapy, in home physical therapy nj, top of the hill physical therapy, physiotherapy services burlington, 3dpt cherry hill, physical therapy west chester pa, postural alignment therapy, specialzed, physiotherapist burlington, in home physical therapy, physical therapy schools near me, specializewd, beform performance and physical therapy, best physical therapy, best acl physical therapy near me, good pt, surge physical therapy, top physical therapist near me, physical therapy sports near me, one on one physical therapy near me, self esteem counseling cherry hill, what do i have to do to become a physical therapist, sports therapy new jersey, therpy, physical therapy the series, psysiotherapist, physical rehabilitation, physical therapy specialist in north bergen nj, doc cherry doctor of physical therapy, physical therapy near me within 5 mi, new jersey centers of physical therapy, schroth method near me, sports physical therapy near me, physiotherapist physical therapist, rehab therapy near me, shoulder physical therapy, physical therapy and sports medicine centers, b.e.s.t. physical therapy, professional physical therapy near me, fmc physical therapy, new jersey center for physical therapy, specialized co, hip physical therapy new jersey, physical therapy facility, therapy team, spealized, virtua physical therapy burlington nj, phsyical therapy near me, physical therapy at home near me, gait therapy near me, in-home physical therapy for seniors near me, how many hours do physical therapists work, trusted physical therapy, clinic physical therapy, it support cherry hill, proven performance physical therapy, phyiscal therapy, physical therapy agencies near me, best irwin physiotherapist, ecsw therapy, massage greentree, physical therpaist near me, physical therapy programs in nj, dr back cherry hill nj, how often is physical therapy, phisio therapy, vestibular specialist, stretch therapist burlington, move it b physical therapy, advantage physical therapy near me, blood flow restriction therapy near me, graston therapy near me, physical.therapy.near me, spinal physical therapy near me, physical therapy massage, low cost physical therapy near me, pelvic floor pt, pediatric physical therapy near me, thetapy, specialized therapy hackensack nj, physical therapist hours, physical therapy companies near me, physical.therapy, physiotherapist session, specialized performance rehab, phyical therapy near me, pain management burlington nj, pt nj, acupuncture specialists cherry hill nj, trinity rehab cherry hill nj, posture correction therapy near me, new physical therapy treatments, physicsl therapy near me, physical therapy clinics in nj, best sports physical therapy cherry hill, physical therapist specializing in vertigo near me, best physical therapy cherry hill, performance therapy, vestibular specialist physical therapy, local physical therapy clinics cherry hill, spine and sports physical therapy, vestibular therapist, spine physiotherapist near me, vertigo treatment near me, physiothereapy, physical therapy for athletes cherry hill, physical therapy in princeton, vestibular doctor, physical therapy for chronic pain cherry hill, how much is one physical therapy session, physical therapy for vertigo near me, vestibular therap, physical therapy specialist near me, bpt therapist, physical therapists, physical therapy haddonfield, in home physical therapy for seniors, physical therapy f, physical rehab services, green tree physical therapy, physical theraphy near me, chiropractor burlington nj, physical therapy treatment sessions, physical therapy c, dpt., physical therapy shoulder specialist near me, manual therapy specialization, self pay physical therapy near me, best rated physical therapy, burlington sports therapy, info on physical therapy, in-home physical therapy nj, is physical therapy open on weekends, best chiropractor in cherry hill, scm physical therapy, velocity cherry hill, path llc cherry hill nj, staats physical therapy, manual physical therapy near me, physical therapy at home, mls laser therapy near me, pt solutions physical therapy, physical therapy results, hill therapy, best physical therapy new jersey, pyhsical therapy, greentree medical center cherry hill, physical therapy vertigo near me, burlington therapists, best outpatient physical therapy near me, physical therapy work from home, pt solutions llc, massage cherry, gspp cherry hill, therapist near me, massage in burlington nj, physical therapy and, specialized rehab new jersey, dance medicine physical therapy, more specialized, essential physical therapy, posture correction burlington, physical therapy adalah, knee replacement physical therapy, physical therapist expert, synergy physical therapy, made new physical therapy, pediatric physical therapist near me, body power physical therapy, vestibular certified physical therapist, specialized physical therapy reviews burlington, acl physical therapy, certified physical therapy, certified physical therapist, sol physical therapy, registered physical therapist, schroth method, dance physiotherapist, physical therapist tmj, vestibular physical therapy, physical therapy near me open on weekends, physical therapy mount laurel, joint massage near me, dog physical therapy near me, dance physical therapist, bppv physical therapy near me, fijo therapy near me, knee physiotherapist near me, physical medicine and rehabilitation specialty, physical therapist for tmj near me, ashley physical therapist, shock wave therapy, tmj physical therapists near me, sj physical therapy, specialsed, physical therapy sicklerville nj, therapy pt, comprehensive manual therapy specialist, 作興, 自己嫌悪, 自己 嫌悪, リセラ, ノベルティ バッグ 安いアメ ノベルティ, aroma therapie ノベルティアメ ノベルティ, 大阪王将公式通販 tポイント ためる
