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The Benefits of Walking Before and After Walking How to Choose Shoes

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The Benefits of Walking Before and After Walking How to Choose Shoes AKISHIMA CITY Walking MAP The Benefits of Walking Before and After Walking How to choose shoes Akishima City ※If you have a chronicillness , ● Material The material should be light and om breathable. please consultyour doctor before starting. Warm-up ● Toe area There should be enough space to move your toes. Do some stretches to grad- 1 ● Foot arch It should be shaped to support Preventlifestyle-related diseases ually warm up and stimu- the insoles of your feet. late blood circulation. Helps decrease blood glucose and Lower This helps prevent injuries, ● Instep It should be able to be adjusted blood pressure. It is also said to reduce the without tightening. knee pain, fatigue, etc. risk of cancer, diabetes, and other life- style-related diseases. ● Shoe sole It should flex according to movement. A thick sole with good cushioning. Official City Flower Azalea 2 Improve cardiopulmonary function ● HeelIt should firmly hold the heel in place. Making exercise a habit leads to Akishima City Official Character Akkii&Airan Maintaining and improving the entire body, including overall physical strength and endurance. Cool-down How to put on shoes 3 Prevents obesity Ending exercise suddenly Increased energy consumption will make ①Make the shoe ②Gently tap the ③Move your weight can cause stress on the it easier to reduce your waistline and weight. loose enough that ground with your heel. to your toes, and Hie Shrine heart, so it is important to your toes can move. If your heel is firmly with your heels raised, 7,000 Steps Course cool down gradually. This in place, tighten the fasten your shoes places. helps the body recover laces at the ankle. 4 Reduce stress faster from fatigue and Walking helps improve your mood and prevents muscle pain Ginkgo Trees Course eliminate stress, and is helpful to improve Tokyo Health Promotion Character physical and mental health. Kenko Desuka Man (Created with reference to“Physical Activity Reference for Health ※Do not put too much strain on your body Tama Ohashi Bridge Cross-cutting Akishima Course Promotion 2013 (Ministry of Health, Labour, and Welfare)”) when you are sleep-deprived or sick. 【Akishima Station→Mihori Gymnasium→Akishima Station 】 A Cource that walks 1 through changing Akishima Ideal posture for walking Let's walk 10 more minutes! Akishima City Event Calendar 2.1㎞ / 32minutes /3,000steps / 96kcal Walking 【Akishima Station→KOTORI Hall (Akishima city comitia house)→Nakagami Station】 Walking is an easy way to get exercise. Japan's national Jan 2 3,000 Steps Course Good posture recommended guideline for walking is 8,000 steps a day(*1), ◆New Year's Ekiden Course but still only around 50% of Tokyo residents over the age of Relay Race Event 2.1㎞ / 32minutes / 3,000steps / 96kcal makes walking 20, both men and women, walk 8,000 steps a day(*2). ◆New Year 【Nakagami Station→Higashi Nakagami Station South Exit→ ． Higashi Nakagami Station】 Adding just 1,000 steps a day (approximately 10 minutes more) Kite-flying Event more effective! Swing your arms 3 not only helps you get more exercise, but also prevents ●Course Name【Nearest station】 Easy Course rhythmically, Apr 2.3㎞ / 35minutes / 3,286steps / 105kcal Hold your chin in lifestyle diseases and helps relieve stress. Distance/Time allowed/ in time with 【Nishi-Tachikawa Station→Fujimigaoka Elementary School→ ◆Akishima Green Number of steps/Calorie consumption and eyes forward your stride ※1 The Physical Activity Guidelines for Health (Active Guide)(Japanese Ministry Higashi Nakagami Station】 ． Environment Festival 4 Beginner’s Course of Health, Labour and Welfare) recommends physical activity equivalent Breathe to 8,000 steps a day for all men and women between the ages 18 and 64. 1.8㎞ / 27minutes / 2,571steps / 81kcal Akishima Green Environment Festival naturally, ※2 Source: National Health and Nutrition Survey (Japanese Ministry of Health, May 【Akishima Station→Ginkgo Trees→Nakagami Station】 according to Stand straight Labour and Welfare) (Updated survey on residents of Tokyo 2007-2009) 5 Ginkgo Trees Course your speed with shoulders back ◆Akishima Kyodo-Geino Festival 3.4㎞ / 51minutes / 4,857steps / 153kcal 【Akishima Station→Hie Shrine→Akishima city government office→ Walking in big Former Itsukaichi Tetsudo Okami Station→Akishima Kujira Monument→Higashi Nakagami Station】 steps, about one Hints to increase the Au 6 7,000 Steps Course heel wider than usual. 5.0㎞ / 75minutes / 7,143steps / 225kcal amount of activity by walking g ◆Akishima City Kujira Festival Akishima Kyodo-Geino Festival Kick the ground ． 【Akishima Station→Suwa Shrine→Batouson→Nakagami Station】 Step forward at the base of 7 Akishima Water Course heel-first your big toe ● Intentionally walk walkable distances Sep 3.2㎞ / 48minutes / 4,571steps / 144kcal instead of using the bus or train. ◆Keiro Event 【Haijima Station→Tamagawa Josui→Nakagami Station】 ● Use the stairs instead of elevators ． ◆Iki-iki Health Festival 8 Full of Nature Tamagawa-Josui Course and escalators. 6.0㎞ / 90minutes / 8,571steps / 270kcal Oct 【Haijima Station→Midori-no-Komichi→Ryushin-ji Temple Hakenoshita→ Akishima City Kujira Festival Historical Landmark of Haichiko Line Train Accident and Leftover Wheels→ Don't forget to drink water ● Don't just walk; have fun while you walk. Tama Ohashi Bridge→Showa Park Athletics Field→Higashi Nakagami Station】 For example, walk and shop at stores or ◆Citizen Sport Recreation Festival 9 Cross-cutting Akishima Course ． Sweating is a function that helps regulate streets featured in magazines, tour 10.0㎞ / 150minutes / 14,286steps / 450kcal sightseeing spots, etc. body temperature. When the body lacks 【Nakagami Station→Musashino Park→Fujimi-dori Street→Higashi Nakagami Station】 water necessary for sweating, this can Nov ● Recording steps with a pedometer, 10 Mokusei-no-mori Course cause heatstroke and other impairments. smartphone, etc. will also lead to 3.9㎞ / 59minutes / 5,571steps / 177kcal Remember to hydrate with water or a sports ◆Akishima City Industrial Festival a sense of accomplishment and ． ◆Akishima Brand Food Grand Prix drink. Also, because caffeine is diuretic, a willingness to continue. drinks that contain caffeine are not suitable ◆Seishonen Festival for hydration. (coffee, black tea, etc.) ●Contact：Akishima City Health and Welfare Department HealthDivision TEL：042-544-5126 ●Published: Akishima City January March 2019 1 2 3 4 5 Akishima City Seibu-Tachikawa Station Mihori Gymnasium Akishima Station North Exit Ginkgo Trees Tamagawa Josui KOTORI Hall (Akishima city comit : a house) Seibu Haijima Line Yaoko Seibu Mihori Square Mihori-cho 1 4 Mihori-cho 1 6 7 Mihori-cho 3 ● Full of Nature 8 Suwa Matsunaka-dori Environmental ● Showa-no-mori Golf Course Communication Center Tamagawa-Josui Course Fussa City Akishima-City Mihori-cho 2 Jogawara-cho Eco Park ク Akishima Onsen Yuranosato ● Convenience stores Tamagawa Josui Haijima Station Tsutsujigaoka 1 Akiruno City Musashino 2 Fujimigaoka Elementary School Musashino Park Haijiima Daini Minomiya Park Elementary School Haijima-cho TAIRAYA Mihori-cho 5 Tokyo Ring Musashino Elementary School 8 Mihori-cho 4 Forest Inn Showa-Kan A Cource that walks 7 20 Matsubara-cho 5 Path of Ginkgo Trees Matsubara 1 through changing Akishima Musashino Park -cho 4 Musashino 3 TAIRAYA Showa-cho 2 緑街道 3 Tsutsujigaoka Mori Park ● Haijima Daisan Matsubara Mihori ● Showanomori Elementary School Junction (Hajima-Sansyo-Minami) Outdoor Village Tennis Center Elementary School -cho 3 Gymnasium The Big 1 Cainz Tsutsujigaoka 2 Mokuseino-mori 2 Yamada Denki Zuiun Junior 8 High School Ogami-cho Ito Yokado ECOS Tanaka-cho Miyazawa-cho Tokyo Metropolitan MOVIX Fujimi-dori Street Fujimidori Street Toys’“R”Us Tama Technical High School Matsubara-cho 2 Child Center K’s Denki Palette ● Hieda Shrine Midoricho 5 Akishima 5 2 Mori-town Akishima Citizen Ginkgo Trees Course Police Station ● Library Division Nakagami-cho Akishima Akishima Station KOTORI Hall Convenience Shoken-jinja Shrine Post Office stores (Akishima City Theater) Zambori-gawa River ● Midoricho 4 Showa-cho 2 Ogami-cho 5 Showa-kaikan Tsutsujigaoka 3 Haijima Junior Midoricho 2 High School Haijima-cho3 Matsubara-machi 1 Showa-cho 1 Midoricho 1 Showa-cho 5 10 Mokusei-no-mori Course 9 Midori-kaido Road Akishima City Regional 2 3,000 Steps Course Tachikawa Yamanokami Hall Cross-cutting Akishima Course Reference Room ● City Hie-jinja Shrine Akishima Health and JR Ome Line Haijima-jinja Shrine 20 Welfare Center Aipokku Mokuseino-mori 1 Shin Okutama Road Jogawara-cho 2 Koka Elementary School Mokuseino-mori 3 National Showa Memorial Park Ryuden-ji Temple Showa-cho 3 Keimei Gakuen Showa-cho 4 Asahi-cho 2 中神駅 Elementary School Midoricho 3 Akishima Police Station Fujimigaoka Asahi-cho 1 Tsuijicho Elementary School 19 Haijima-cho2 19 Jogawara-cho 1 Keimei Gakuen Junior Shinmei-jinja 6 and Senior High School Shrine 7 Akishima Water Course Asahi-cho 3 Tamagawa-cho 2 Fukujima-cho Fumyo-ji Haijima-cho1 Tanaka-cho 1 JR Hachiko Line Asahi-cho 4 Ryushin-ji Temple 16 Temple Seisen Junior ● Industrial Commerce ● Hiyoshi-jinja Shrine Akishima City High School and Industry Center Inage-ya 9 Haijima Daiichi Tamagawa-cho 1 Higashi-Nakagami Station 18 Jogawara-cho 3 Miyazawa-cho 1 中神小 Elementary School Ogami-cho 2 4 Beginner’s Course Haijima-cho5 Haijima Daishi Akishima Batouson ● 10 Main Hall City Hall 17 Akishima Public Library Haijima Walking朝日町５ trail ● Citizen Community Center Park Enpuku-ji Tamagawa-cho 4 Showa Junior Temple 12 Marufuji in this course High School Tokyo’s best 57 6 Tamagawa-cho 5 Azuma-cho 2 Haijima-cho4 7,000 Steps Course
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