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Bunkyo Walking Guidebook Basic Knowledge Which You Should Know

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Bunkyo Walking Guidebook Basic Knowledge Which You Should Know Bunkyo Walking Guidebook Basic knowledge which you should know Supervised by: Japan Walking Association Bunkyo District Health and Wellness Department Health Promotion Section Walking is an exercise In the beginning that is done among One sport that you can do without any tools or a gym is walking. Even for those who feel “sports” is a high hurdle to a wide range of ages. get over, a day doesn’t go by that we don’t walk. Walking isn’t just a way to transport from one place to another, walking is a fine sport once you understand the basics of it. Five Benefit □ Can do everyday For those who are thinking “I want to start doing sports, but I □ Anyone can do it don’t have time” “I want to do sports at my own pace” “I □ Hardly costs any money might be able to do sports if it wasn’t so time consuming”, □ Can balance your mind and health how about walking? Regardless of age, gender, or lifestyle □ Can lead to a fun lifestyle you can start walking. In addition, you can discover great Five Effects things about your city through a commute by walking. □ De-stress □ Vitalize your brain This guidebook is a summary of the basics of walking. If you □ Maintain and improve cardiopulmonary function read this, we are convinced that you will understand the □ Strengthen muscles health benefits and effective ways of walking. Walking is a □ Prevent and improve sport that by continuing you will understand the benefits. We lifestyle-related diseases have separately prepared a walking map. Please use our 02 Bunkyo Walking Guidebook map and guidebook to discover the charm of walking. 01 1 START! POINT As a result of convenient transportation Do you want to try Walking is methods being invented, we don’t walk as often. natural from somewhere near you? The human body is made in a way that things such as our metabolism and First, see what you can do. Even if you start walking and you The excess amount daily activity (locomotion) will correctly find it a pain or troublesome you might not be able to do it long consume our energy. is stored for term. Try adjusting it to your own lifestyle and do it. emergency, which is also turned into fats. By not moving our muscles, our STYLE A walking lifestyle you can do easily WALK muscles will deteriorate, blood Even if it’s somewhere near your house try walking somewhere It may seem “easy” to not you usually don’t. circulation will worsen, our 1 have to walk but, Or, use your lunchbreak or break time to walk freely. body temperature will lower, and those will become the root STYLE Discovery walk in areas that you live in or go to daily. In the long run it will of many health issues WALK By discovering new things or rediscovering things by going to become “painful.” 2 regional festivals or cafes you can stimulate your everyday life and raise your emotions and enjoy. From the time that we open our eyes in the morning till we got to sleep at night we Breathing Blinking Walking STYLE Health walking unconsciously do the followings WALK It’s a style that you consciously walk to improve your health by 3 planning the time and distance. You can prevent, avoid, get rid of Yet, please think back sickness, strengthen muscles, improve circulation, and even use it as a diet Even when we are home do we not ask “bring the newspaper or STYLE Tourism walking pass the drink which are two or, three meters away from us.” GOAL ! WALK Using history or eating to make it a theme, you make it a small trip with 4 your friends, a pilgrimage walking that goes along with overnight and Originally, walking is long-distance transportation, or a style that is designed for communica- If we find such distances troublesome then tion with friends through walking events that contribute to the regional supposed to be vitalizations. something that was as natural as breathing or STYLE Active walking WALK Before we realize it, are we not blinking. Walking is the As an outdoor sports walk, you can get away from your daily life style first step to build our and leave the city and tread hills or do outside activities such as “hiking trying our best to avoid walking 5 trails and footpaths.” A walking style where you can expect to feel more outside? health. We should relaxed, see and hear the unknown regions, enjoy new views, and enjoy consciously make historical sites. opportunities to walk. 03 Bunkyo Walking Guidebook 04 POINT 2 POINT 3 A guaranteed goal to Know your heart rate execute is essential Although how it helps to create a physical and mental health, suddenly As a measure of momentum, there is a method to measure your heart rate. setting a high target makes it hard to keep going. Moreover, it may harm The effect of exercise is represented by【 intensity × time】. your health by applying such an excessive load. Those who are yet to start are better to aim to walk 10 minutes longer. Then, you will walk about In order to increase the effectiveness 1,000 steps. If you start from enjoyable walking without forcing yourself, you can continue for a long time. □ Increase time (increase in steps) □ Increase intensity (walking faster) Know your average number of steps per day. Let's measure the total number of steps in a week by wearing a pedometer. Calculate the average number of steps per day. Simple calculation method of target heart rate Target heart rate = (220 - Age) x【 Target exercise intensity 60% ~ 75%】 Example: For those who usually have few steps, plus 1,000 steps * Maximum heart rate A person with 2,000 steps per day + 1,000 steps = 3,000 steps (approximate 3 months) Example: If you’re 60 years old (It’s okay to break it down to 10 minutes × 3 times in one day) (220-60)x 0.6 = 96 Target heart rate within the range of 96 to 120 (220-60)x 0.75 = 120 The next step (six months later) Plus 1,000 steps = 1 day / 4,000 steps How to measure your pulse As a simple way to measure heart rate (as an indicator), take The Goal three fingers of the hand on the artery of the wrist, measure the (one year later) Plus 2,000 steps = 1 day / 6,000 steps pulse rate for 10 seconds with a clock and, calculate the heart rate for 1 minute by multiplying that value by 6. ※ In recent years, there are also instruments to measure more * Individuals who don’t usually walk three to four times a week, should begin from one to three times accurately. Let's set goals that you can carry out according to your lifestyle. Age Male Female Are you a fast walking type? Are you a long walking type? The increase 20-64 years old 7,841 steps 6,883 steps 2010 The walking speed varies from person to person. Some people feel comfortable at a pulse of steps in Over 65 years old 5,628 steps 4,585 steps even at 120 beats/minute, others feel a little pushed at 90 beats/minute. In addition, heart rate changes with the physical condition at that time. As a method of self-checking by an 20-64 years old 9,000 steps 8,500 steps your daily life The Goal individual, it is good to perform within the range that one feels from "easy" to "somewhat (2021) Over 65 years old 7,000 steps 6,000 steps hard", depends on one’s sense (subjectivity/awareness). The higher the intensity goes, the shorter the exercise time will be. It also increases endurance. However, the probability of Chart Source: Ministry of Health, Labor, and Wealth Health Japan 21 (Section2) from partial reprint injuries such as joints also increases. The more experience you gain in walking the more in tune you will keep with your body. 05 Bunkyo Walking Guidebook 06 POINT 4 POINT 5 Pick shoes Warm-up which fit you Do stretching When choosing shoes in the shop, start from wearing the Before stretching, stamp up. shoes on both feet as you normally do and be make to tie Do stretching after warming up. them properly to align the size. Swing your arms as you step in place, gradually raise your movements along with your legs and arms. Swing your arms widely and slowly while being careful not to fall. Stretching Stretching is defined as "An exercise to Effects of stretching moderately stretch your muscle and increase muscle’s flexibility” and is a simple □ Be more flexible exercise which is done easily anytime for Promote blood circulation maintaining and promoting health. □ □ make your body easier to move Each session holds 8 to 10 seconds. Effective for relaxing your heart and body Don’t push yourself and breathe slowly □ without any excessive movement. □ Remove waste matter fatigue for tomorrow Those that bend along the move of your foot CHECK when you step. Although it is possible to walk with jogging shoes and light shoes for 1 hiking, exclusive walking shoes are recommended. Check if it can react smoothly to your step movements. 1 2 3 4 CHECK Toe room When wearing from the heel, choose shoes which will have enough 2 space for your toes. But if it is too big, it will be tiring. Find the best shoes to fit your feet Back Stretch Side Stretch Calves Stretch Inner-thigh Stretch The looseness for your ankle or instep will cause friction and, result in With your heel on the Lightly set your feet apart, Put your left foot one step behind.
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