Bunkyo Walking Guidebook Basic knowledge which you should know

Supervised by: Walking Association Bunkyo District Health and Wellness Department Health Promotion Section In the beginning Walking is exercise

One sport that you can do without any tools or a gym is that is done among walking. Even for those who feel “sports” is a high hurdle to get over, a day doesn’t go by that we don’t walk. Walking a wide range of ages. 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 For those who are thinking “I want to start doing sports, but I

don’t have time” “I want to do sports at my own pace” “I □ Can do everyday

might be able to do sports if it wasn’t so time consuming”, □ Anyone can do it Hardly costs any money how about walking? Regardless of age, gender, or lifestyle □ □ Can balance your mind and health you can start walking. In addition, you can discover great □ Can lead to a fun lifestyle things about your city through a commute by walking. Five Effects This guidebook is a summary of the basics of walking. If you □ De-stress read this, we are convinced that you will understand the □ Vitalize your brain health benefits and effective ways of walking. Walking is a □ Maintain and improve cardiopulmonary function sport that by continuing you will understand the benefits. We Strengthen muscles have separately prepared a walking map. Please use our □ □ Prevent and improve map and guidebook to discover the charm of walking. lifestyle-related diseases

01 Bunkyo Walking Guidebook 02 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. Spread your feet widely apart blisters and soreness. It is preferable to have shoes that you can adjust ground, lock your fingers lock your hands and go to Place your back heel on the and drop your hips. To prevent and with your hands inside the right while pulling your ground, bend your front knee and your knees from bending with shoelaces. out, slowly raise your hands hands to the side over your put your weight on the front foot. inward place your hands along over your head. head. (Same for the left side) (Same for the right side) your thighs.

07 Bunkyo Walking Guidebook 08 POINT 6 POINT 7 Build beautiful & Find a proper walking way correct posture of which meets your purpose your body and keep good posture

Understand your body’s habit Head Beautiful way for daily walk Way to walk to increase the effectiveness of exercise Each person has a habit which one Check if it isn’t obtains over the long life we live, tilting to the Look a little ahead right or left Lightly bend your elbows such as one shoulder is lower than and compactly swing them the other, neck is tilted. There are a Relax your shoulders variety of stances, which cause to Shoulders Have just the right amount of be distorted. Check your pose in tension around your lower stomach Check if they or abdomen the mirror or have someone look at are in a straight line Keep your conscious to it for you. make an isosceles triangle Swing your arms well with three points of your balanced between right and knee cap, thumb, pinky Waist left arms while walking toe. ※It is vital because Check posture if you don’t balance Check if the your legs height of them Have your knees and toes then you’ll lose your The standard posture is when your is even. land facing forward balance for the upper ear-shoulder-ankle line is aligned in half of your body a straight line. Try to put your weight in the center axis of your body.

How to obtain a beautifully good posture!! Way to walk uphill If you walk while keeping a bad posture, If you change the way you walk uphill it will burden your body and cause and upstairs not only it will lighten the burden on your body, it will also pre- injuries or failures. Abdomen vent you from tripping over and falling. If you stretch as shown on the right figure, you can get closer to having a beautiful posture.

Pay And land with ①Raise both hands and stretch your back Narrower attention your stride the entire ②Next, raise your heels and stand on your toes sole of your on your than usual feet. each step ③While keeping your balance, put your hands down, and slowly lower your heels

09 Bunkyo Walking Guidebook 10 POINT 8 POINT 9

Know the importance of walking, care for your feet, and Find your favorite items Make a habit of walking even throughout the years Outfit If it’s a short-distance walk your normal clothes will be fine. When you’re going on a long-distance walk, wear clothes which are easy to walk such as sports Cool Down Stretch clothes. Clothes like jeans will become heavy with sweat and rain so fabric which is sweat-absorbent and quick-drying is better. In order to walk hands free, use a fanny pack or backpack which will help you walk balanced. Massage from Massage and your toes loosen UV sunglasses Hat To avoid direct your entire leg Convenient Ones that are sunlight Use both hands to bend Massage your clear to see the and spread your toes. calves with both items scenery are Furthermore, massage hands on recommended. like your pushing on the opposite sides. back of your entire foot Massage and with both hands, such loosen from your Water as the base of the toes, things through Towel the arch, the heel and so ankles. bottle on. For hydration Sun screens To protect your Stretch your inner Stretch the skin thigh and your hip back of your Backpack joint leg(standing) and/or pouch Sit on the floor with Cross your legs, put Walk with your your soles put together your hands on top of hands free and open the knees your knees and slowly UV like opening a book, raise your head. Cross grab the tip of your the other leg over the foot with both hands other and repeat the and extend your back same thing. Blister muscles and tilt your Sports wear torso forward. prevention etc. Protect with pads sold at the Easy-to-move Its recommended that you do this on grass or somewhere market clothing you can sit, but if you can’t do this immediately, try to do this during the day like after taking a shower or before going to sleep.

11 Bunkyo Walking Guidebook 12 In order to live actively everyday

In local community SmallSmall ActionAction ○Find parks and exercise facilities near your house and use them. ○Actively participate in local sports events. At work Forever Healthy ○Commute by walking or biking. Forever Healthy ○Take another look at your work environment. ○Use medical examinations and health guidance as an opportunity to move your body. Let’s start with With people ○On your days off, enjoy the outdoors with your family and friends. ○If you keep in mind to communicate face-to-face rather than just through emails and phone calls, what you can do you’ll naturally move your body.

Tokyo Metropolitan Health Promotion mascot Smart life1 Are you healthy “KenkoDesuka” Man Smart life2 Strength improvement Prevents and improves The muscular strength hits its peak in the 30s and then declines by 2 to 3% a year until around 60 years old, 15% when it is over the age of 60 and 30% when it is over the age of 70. In addition to life-style related diseases aerobic exercise including walking, if you do muscular strength improvement training, muscular Let’s take the first step to improving our health! strength will be maintained and improved. In the case of elderly people, continuing muscle train- As you move your body, you use glucose as energy, causing blood sugar levels to decrease. ing also improves endurance, flexibility, balance ability and preventive effect on osteoporosis. In addition, continued exercise reduces visceral fat and makes insulin easier to work, resulting a body less likely to raise blood sugar, and lowers the risks of diabetes, heart disease, stroke, Maintenance and improvement ※1 Smart life3 cancer, locomotive syndrome, depression, dementia, etc. Just moving an extra 10 minutes a of cardiopulmonary function ※2 day can extend your healthy lifespan and get healthy through (+10) plus ten . By walking, the blood circulation of the body improves, and the work of the heart and the lung flour- Plus 10 ishes. As cardiopulmonary function increases, the risk of infection such as cold can be lowered. ※1 Locomo = “locomotive syndrome” refers to a state where you becomes easy for falls and fractures due to bone and joint diseases, muscle weakness, declining balance ability and, where there is a high risk of necessity and you requires nursing care because you will no longer be able to live on your own. Good sweating to refresh ※2 Healthy life expectancy: Health Japan 21 (second) is said to be "a period when you can live without everyday life being restricted due to health problems." Smart life4 the mind and body Appropriate exercise helps to relieve stress and elevate your mood, and walking is said to improve the balance of Start with what autonomic nerves. Implementation of walking more than you can do! 30 minutes a day or your regular exercise more than 5 days a week leads to good quality sleep and becomes a Plus ten physical and mental rest.

Smart life5 Prevent dementia +10 Appropriate exercise is effective to prevent the onset of hypertension or diabetes, which is a ※3 risk factor for Alzheimer's disease. In addition, there are researches showing that doing "dual task movement" which simultaneously performs a cognitive task such as aerobic exercise and 18-64 years of age 60 minutes 65 years of age or older 40 minutes calculation is effective in preventing dementia. It is also good to enjoy new discoveries while a day a day Move your body cheerfully! Don’t just stay still, be active! changing your walking route from time to time. ※3 Alzheimer's disease is a disease of the brain 13 causing problems in memory, thinking, and behavior. Bunkyo Walking Guidebook 14 ～ Good drink is better than any medicine, For the making of a healthy body Liquor but moderation is important ～

～ 3 meals a day, balanced well with “Moderate degree of drinking" means average daily consumption of alcohol is about 20 Nutrition・diet ar y staple food, main dish and side dishes ～ grams. Continuous overdrinking will cause health problems such as cancer and lifestyle diseases.People who have a habit of drinking will get drunk depending on their A single food contains various nutrients, and by physical conditions.Therefore you need to know your appropriate amount, and combining the food of a meal as "staple food, have no alcohol day at least twice a week. main dish, side dish", diverse foods are com- Liquor types and their standard content of pure alcohol. bined and balanced taking in the necessary nu- One medium Whiskey Type and sized beer One refined brandy One glass of One glass of trients in a balanced manner. Bones and mus- amount of drinks bottle 500 ml sake 180ml double 60ml shochu 180ml wine 120ml cles become strong and sturdy with moderate Alcohol frequency 5% 15% 43% 35% 12% exercise and proper nutrition. Also, calcium is Amount of pure alcohol 20g 22g 20g 50g 12g necessary for prevention of osteoporosis, but a moderate stimulant is necessary for absorption of the bone, which is promoted by walking. Let's Health of teeth and oral cavity eat and exercise well. Since muscular strength and chewing strength are deeply related, managing your mouth health care is important even for sports. Take good care of teeth by daily brush your teeth Main dish using a toothbrush, floss, interdental brush etc., by taking precautions to prevent dental cavity and gum disease, and by treating your teeth with regular dental checkups. Also, as Dishes which are based on eating functions such as "chew" and "drink" deteriorate with age, you should keep in mind meat, fish, eggs, soybeans and that mindfully eating, chewing, and gargling soy products, etc., which serve Side dish widely, raise the function of your mouth. This as a source of protein can prevent aspiration pneumonia and Dishes which are becoming frail. ※4 mainly based on ※4 Frail: a state in which each one’s mental and physical vitality Staple food vegetables, pota- (e.g. muscular strength and cognitive function) declines with toes, beans age, causing daily living function disorder, and in which of need Dishes mainly contain- (except for soy- of long-term care, and the risk of death, etc. increases. ing rice, bread, noo- beans), mush- dles, and pasta as a rooms, seaweeds, source of carbohy- Tobacco ～100 harms and not a single benefit～ etc., which supply drates various vitamins, The hemoglobin in red blood cells has a role of transporting oxygen taken into the lungs to minerals and each cell of the body, but carbon monoxide contained in tobacco easily binds to hemoglobin more than 200 times compared to oxygen. Therefore, smoking restricts oxygen transport to the whole body, causing a kind of oxygen deficient state, and endurance drops. In addition, since tobacco’s smoke contains many harmful carcinogenic substances, it causes various Healthy weight diseases such as cancer, heart disease, and chronic obstructive pulmonary disease Mainstream (COPD). Smoking harms not only the smok- smoke Index BMI Carcinogenic ers themselves but also the people around chemical substances Side stream approx. 70 types smoke If your BMI falls between 18.5 to 24.9, them. Therefore we recommend to use this it is a measure of healthy weight Hazardous opportunity to stop smoking. substance Nicotine BMI = Weight (kg) ÷ Height (m) ÷ Height (m) Carbon monoxide Ammonia * Less than 18.5 is low weight (thin) and over 25.0 is obese Nicotine Carcinogen Bunkyo Ward tobacco and health Search

Here is a medical institution where you can receive smoking Metropolitan Health Promotion mascot cessation treatment in Bunkyo Ward 15 Are you healthy “KenkoDesuka” Man Bunkyo Walking Guidebook 16 POINT 10 Points of Walking to remember Walking etiquette Hydration 1. Hey! Do your morning greetings with a refreshing bright. Water occupies about 60% of the body thus important for the body. If you don’t rehydrate for Smile and feel great to walk! the amount you lost by sweating, it causes trou- bles such as dehydration. Drink one cup of water 2. At a crosswalk, don’t get hurried and keep your pace, before walking, and even while walking or after- Always follow the signal and hold your patience to wait for the signal. wards, frequently drink before you feel thirsty. Especially in the summer when you sweat more 3. Don’t spread out. The road isn’t just for participants. frequently, minerals (salinity etc.) will run out, so For two way traffic, have a mindset to let them have the right of way. you should replenish them at the same time. 4. Your trash, your responsibility. Take it home. Walking and meals Walk with kindness in your heart for the environment 5. Be grateful to the area’s road that allows you to walk. The relationship between nutritionally well-balanced meals and walking are indispens- Walk with a caring heart! able for health promotion. Anytime is a good time to walk, but generally, the exercise immediately after eating an ample amount of food (within 30 minutes) isn’t recommend- *Using your smartphones or wearable devices ed as it affects the digestive absorption of food in the stomach and intestines. Try to “while walking” is dangerous. make fine adjustments to the time you start walking and walking speed based on the Obey public rules and enjoy walking. amount of food, the type of food (good digestion / absorption) or physical condition.

People with a medical condition Bunkyo Walking Guidebook October, 2018 should consult with a doctor Editing & Publishing Bunkyo Ward Academy Promotion Division Sports Even if you try to do something good for your body, you can’t push yourself or it’ll be Promotion Division Kasuga Ward, Kasuga 1-16-21 counterproductive. People with pain in the knees and waist, those with cardiovascular Phone Number 03-5803-1308 disorders and, those with a medical condition such as diabetes and hypertension should Supervise general corporation Japan Walking Association (JWA) Print number do it after consulting with your doctor. Health Promotion Division, Health and Hygiene D0518055 Department, Bunkyo Ward (pages 13 to 16)

17 Bunkyo Walking Guidebook 18

48 68 46 線 71 63 42 47 20 62 43 本駒込四 西日暮里 69 70 61 60 本駒込五 45 16 25 40 44 41 36 神明坂 34 35 74 32 38 43 72 31 39 37 20 21 19 Kamifuji-mae 19 33 27 38 Rikugien Gardens 73 30 37 26 42 18 34 33 31 28 巣鴨一丁目 22 39 41 荒川区 35 25 17 32 13 7 4 29 Honkomagome30 4-chome Fuji Shrine 24 23 40 14 Rikugi Park Park Entrance Hongo Catholic3 Church 36 Dozaka-ue 14 16 29 動坂下 Athletic Field 23Entrance28 22 Honkomagome 5-chome 14 15 21 8 16 12 15 18 Showa Elementary 5 15 14 27 17 18 Dozaka-ue 24 16 School 2 Fuji6 Shrine Dozaka Park 20 19 Honkomagome 6-chome 12 13 13 7 17 6 9 Rikugi Park Bunkyo Showa Elderly Housing 12 19 20 Shinmei Park 11 24 Rikugi Park Athletic Field Service Center Kamifujimae 11 26 10 13 1 10 25 9 11 1 2 21 23 5 7 9 3 10 Toyo Bunko 4 8 8 6 8 5 9 6 7 1 10 22 51 Komagome 37 52 4 11 Police Station Kougan-ji Temple 36 41 50 5 12 28 40 Komagome Park Bunkyo 32 38 Komagome Park 2 32 43 27 31 道灌山下 50 Residence35 of Komagome 39 Dozaka Remains 3 49 3 Village Headman 25 4 44 22 33 18 Fabre Insect Museum (Mushi no Shijin23 no Yakata) Honkomagome 2-chome 34 48 Tennen-ji26 30 Tenso Shrine 49 Temple Tokyo Metro Namboku Line 46 42 Kagomachi 25 27 26 Komagome Nursery24 Doukan Yamashita 20 Academ Tokyo Metropolitan 45 Community Hall 18 19School 21 45 2 28 駒込病院 47 1 Russian Orthodox Church 21 Komagome Hospital 17 47 i Komagome Fuji-mae 48 c Sengoku 4-chome Secondary Tenso Shrine20 Path 24 Daikyuu Junior High School 17 Sengoku1 25 Chogen-ji 29 Bunkyo-Ward Sendagi Elementary Komagome ParkTanukizaka Slope 46 Education School 24 Honkomagome 16 34 Temple School Murata Girls' High School 23 19 Honkomagome Area Center Komagome 45 3-chome13 15 41 29Kagomachi Murata Girls'12 Junior High School 12 42 43 Half Floor Hermitage 西日暮里三丁目 Sengoku40 46 Primary School Entsu-ji22 Komagome Regional Activity Center 16 Public Lavatory 44 23 24 12 26 35 Honkomagome 2-chome Temple 14 Historical Landmark of Kotaro 44 18 22 23 Takamura’ s Former Residence Course 1-chome Daini Children’s Play Ground Kichijo-ji Temple 15 13 39 16 22 14 Sendagi 3-chome Daini 千石四丁目 21 Children's Playground 36 Kagomachi Park 27 43 14 Daiun-ji Honkomagome Honkomagome Minami Sengoku Temple Sendagi Park 25 27 11 28 19 Nursery School 20 21 29 38 26 15 Honkomagome Minami Bunrin Junior High School Ogyuzaka Slope 17 41 31 28 37 13 Children's11 Hall10 Sendagi 3-chome11 42 28 10 approx. Fukunoyu Sengoku Library 27 33 Sendagi26 5-chome 10 日暮里 Kichijoji Templei Honkomagome 3-chome Public40 Bath 5 25 25 km 4 34 32 28 2 Academy Sengoku 30 26 9 27 5 19 29 3 39 Kusuo Yasuda's Former 20 9 Honkomagome 1-chome Residence and Garden 8 31 41 8 35 30 29 Public Health Service Center 5 2 18 Sengoku 1-chome 24 Hongo Branch Office Sengoku Ryokuchi Honkomagome 2-chome 37 Bunkyo Sendagi-no-sato Intensive Care 6 32 23 22 6 36 7 よ 6 Sendagi 5 Home for the Elderly Sudo Park 24 9 Honkomagome 2-chome 20 7 17 4 み 1 Bunkyo Pension 20 21 38 11 23 Daini Children’s Play Ground Nankoku-ji Temple 5 Yogen-ji10 Temple Seirin Plaza Sendagi Shiomi Regional Center せ Office 8 7 14 18 19 40 Sengoku 1-chome (Meaka Fudo) 19 12 3 33 通 Bunkyo 15 / 21 Shiomi Regional Activity Center G 17 1 39 S 17 3 16 6 7 18 16 Hongo Fire 4Station り 17 9 Ohara Regional Activity Center Komagome Branch Office Renko-ji7 8 The starting and Hayashi-cho 22 7 14 Hongo Library Sengoku Nursery 旧白山通り Honkomagome 1-chome Temple 13 Historical15 Landmark SendagiSendagi 39 General Gymnasium 18 1 School 13 of Seitosya finishing point 9 34 29 2 19 1 Dangozakaue Plaza 2 2 Energy consumption 30 Sengoku Children’8 s 16 16 12 35 38 20 3 1 Time needed 28 Hall Bunkyo Hakusan-no-sato Intensive Historical Landmark of Former Honkomagome 3 Korin-ji Temple (The Grave of Koan Ogata) Dangozaka 5 15 6 the Number of steps Care Home for the Elderly 11 Komagome Farm Product Store 4 36 kcal 5 minutes approx. 225 31 10 21 Ogai Mori Museum 1 hour and 15 27 38 steps approx. 4 Tomisaka Advisory Center for 9 37 (Dai-Kannon) 37approx. 7,143 22 10 Kogen-ji Temple 27 28 29 13 Meika Senior Citizens 23 Sendagi 1 26 32 37 11 8 23 32 Kindergarten Ten’ei-ji5 Dai-Kannon Historical Landmark of Shimoi Nursery School 15 26 Temple 21 Sen’nen-ji Tide Watching Tower 38 24 Komagome Sendagi-cho 22 31 Sengoku Park 12 14 Temple 34 Hosaka Nursing Care 19 20 Shiomi Children's Center 39 3 Ichigyoin Room for Sick Children 100-yen 35 14 Honkomagome Miyako Higashi 25 30 36 Temple 25 4 Shop Sezonin 24 2 11 27 ● 33 33 6 35 Rokujizo 23 12 Hakusan 5-chome 18 Hakusan 22 Hakusan 4-chome 34 20 38 Nippon 1 36 15 43 44 Campus 16 Shiomi Dangozaka 37 36 28 32 21 Medical 35 40 10 3 1 13 17 19 -ue Inoue Enryo 31 10 School 37 9 9 15 Memorial 29 22 13 42 14 16 45 8 Museum Convenience Hakusan-ue30 Bunkyo Showa Elderly Kindonichi Hall 39 ● Legend of Bunkyo Walking14 Map Hakusan-ue 2 Store 30 29 Housing Service Center 40 千石二丁目 46 13 8 18 17 ヘ 白山上 ● 11 42 Button Type 11 41 13 Hakusan 5-chome 向丘二 25 Sendagi 1-chome Sendagi 2-chome14 12 41 ビ Ward Office 11 Ward Boundary 7 7 Traffic Light 28 23 Sendagi Fureai-no-Mori Park 道 Kaizo-ji Temple 12 6 43 32 Regional Activity10 Center 33 (The Grave of Miroku21 Gyoja) 11 15 5 10 45 9 12 44 10

Village and 36 Hakusan Park 24 4 谷中二丁目 16 Slope Yakushizaka Ward Nursery School 17 9 8 24 Hakusan 5-chome 2 7 Town Boundary 6 31Daini Children's 9 27 26 Historical Landmark of Sōseki 47 網 8 18 Playground 4 5 46 Ward Children's Center Natsume’s Former 3Residence (House of Cat) 6 干 白山四丁目 Keika Junior, Senior, 35 34 19 Sendagi 2 坂 23 Mukogaoka 2-chome20 Nezu Shrine Ward Kindergarten, Elementary 19 and Business High School Ikubunkan Junior, 49 Chome Boundary 11 and Junior High School 22 35 Senior and Global High School Nippon Medical School 10 Mukogaoka High School 1 37 Affiliated Hospital 3 48 7 5 1 2 Library 21 Daien-ji Temple (The Joshin-ji 25 4 Hakusan Mukogaoka 1 33 Grave of Takashima 17 18Temple Other public facilities 20 Hakusan Shrine Shuuh) Nippon Medical School 34 6 Metropolitan 36 15 Sendagi 34 14 37 Expressway 16 Nezu-jinja27 Shrine Nezu Shrine Fureai-no-Mori Park Higashi 26 3 Nezu Uramonzaka Park 35 36 12 8 35 Entrance 湯立坂下 5 2 32 6 1 6 Nezu Regional Activity 32 Hakusan 34 13 26 Children's Playground 33 Enjo-ji Temple (The Grave 12 Mukogaoka 36 Center 7 27 Hongo Fire Station 31 Main Road -shita of Yaoya Oshichi) 2-chome Nezu 1-chome 24 Nezu Library 白山三丁目 Nezu branch Office 23 30 31 Joshinji Temple26 14 Public Lavatory 4 10 28 24 29 33 5 2 28 32 11 Mukogaoka 1-chome 28Nezu Shrine 34 5 4 9 Emergency Evacuation Shelter 39 28 Maruyama Shinmachi Park 8 Entrance 25 13 25 26 (in case of big fire caused 30 23 JR Station3 29 4 27 by earthquakes) Hakusan 1-chome 7 2 27 7 15 22Nezu Church Rengejizaka Slope 25 Hongo Oiwake 3 35 白山三 3 22 Shinobazu-dori Evacuation Shelter 31 29 6 18 Nezu 2-chome 1 38 30 Hakusan-Higashi Children's Hall 21 Fureai Hall 29 Private Railway Koishikawa Hakusan Church 4 21 19 15 小石川五丁目 Police Station 24 Hakusan-Higashi Community Hall Shinsaka Slope 17 20 17 (Community 28 37 37 Center) Station 20 Yaegaki Daiichi 36 2 Hakusan-Higashi Children's6 Club Gangyo-ji5 16 27 Koban 30 16 Temple3 Children's Playground16 Nezu 2-chome 20Hakusan 1-chome 15 17 14 15 Nezu 1-chome 18 38 23 Nezu Elementary 19 Fire Station Subway Station 22 19 14 Ikenohata 4-chome 26 36 21 19 39 御 31 5 1 School Nezu General4 Center 殿 32 23 15 Bunkyo Academy University 20 Nezu Station Other Public Offices 1 坂 16 4 Todai-mae Yayoi 1-chome 3 Sashigaya 16 Bunkyo Academy Junior College Nezu Kindergarten 9 25 41 29 5 13 Nezu 2-chome Daini Hakusan-dori Ave 18 18 18 Nursery Igazaka Slope Hakusan16 12 Post Office40 19 17 Mukogaoka Nursery School Children's Playground Subway15 Exit 34School Academy Mukogaoka 16 33 Hongo Tax Office 14 10 14 2-chome 3 Mukogaoka Regional 1 8 Non-public Schools 35 28 27 17 18 14 Mukogaoka Children's Club2 1 13 12 24 17 19 Sashigaya Daiichi Kindergarten 20 Activity Center 7 14 Saikyo-ji Nezu Nezu 12 白山二 13 Hospital Elementary 10 Temple 13 Nishikatamachi church Yayoizaka Slope 1-chome Toden School 15 6 20 22 Dairoku Junior 11 11 Shrine 15 21 11 13 18 26 12 9 High2 School Monument of 17 3 Akebonozaka SlopeHistorical Landmark of Oiwake Milestone Zhu Zhiyu 5 Temple 千 23 24 4 8 1 14 川 5 7 Yayoi Pottery Archeological Ikenohata Zoological Gardens 16 通 Bus Route12 11 6 Hakusan 2-chome Monument Cemetery Hongo Oiwakeり 4 吹上坂 Daini Children's Playground 12 Engineering Department 2 3-chome 6 7 Tokyo University 6 1 25 5 Agriculture Department Public Bath13 7 Hakusan-dori Ave. 21 11 17 10 3 18 Hakusan L-AGE 西片二丁目 19 5 7 4 8 25 8 Yokujo 1 3 20 Yayoi 2-chome Block code 12 39 9 2 Building Pay attentiion 24 Public Bath 2 Tokyo University 8 11 Agriculture Department 1 when crossing 22 4 Toshogu Shrine 19 28 23 7 Yumeji Takehisa Art Museum, 10 Maruyama 0m 38 500m Koishikawa27 Yayoi Museum of Art 11 Fukuyama 6 ●Men's Clothing 小石川四丁目 25 26 19 20 4 9 10 26 36 新 Store 9 8 23 1-chome Bunkyo Yanagi-cho21 25 20 6 22 坂 3 9 22 37 Public Lavatory 5 ●Memorial Site of 35 10 24 13 the Death of Ichiyo 22 24 Ikenohata 2-chome Koishikawa 1-chome 17 Higuchi 23 9 10 24 34 30 小石川四 Koishikawa Welfare Workshop 23 1 2 Koishikawa Post Office 3 2 4 Historical Landmark 21 Historical Landmark33 of 29 12 21 Ikenohata

5 Yanagicho 11 Hongo Yayoi of Koshojuku Kabuki Tetujiro Inoue’ s Former Line Namboku Metro Tokyo 1 8 11 31 18 20 18 2-chome Public Bath Residence Kodomo-no-Mori 19 2 Ichiyo Higuchi 5 Shinjuin 20 25 13 28 Memorial of Death Hongo 6-chome Temple 12 Inoue Park 32 10 4 Hongo 6 9 15 Tokyo University Campus Tokyo Gakugei University 6 17 7 16 3 Senior High School 16 15 Nishikata 1-chome 12 Tokyo University 27 三 Koishikawa 3-chome Koishikawa 2 9 13 10 Takehaya Elementary6 16 17 Tokyo University Main Gate 百 26 13 Toei Mita Line 7 14 3 nd Junior High School Denzuin Temple Zenko-ji19 Temple 2 坂 5 14 11 14 Takuzōsu 14 4 Wadatsumi no Koe Monument Takehaya High School -inari Shrine Kikuzaka Morikawa-cho9 4 10 8 The University of Tokyo Hospital 18 5 1 25 12 Sanshiro Pond (Ikutokuen Shinji-ike) 11 Kasuga-dori Ave.Hozoin Temple 15 17 -shita 8 1 12 Shukutoku SC Junior Hongo Post Office Tokuda Shusei Rokkakuzaka Slope and Senior High School 11 6 14 3 7 Former Residence 1 10 15 3 Hongo Children's Hall Akamon Gate National Museum of Modern 18 Joudaiin Temple Rekisen Regional Shinsaka Slope 30 (Goshuden- of the former3 Architecture and Archives Koan-ji 13 15 17 32 Hongo Children's Club Temple Zenkojizaka Slope Activity Center 2 31 18 Former Iseya Pawn ’ s Residence) 7 17 2 33 8 新 19 15 16 24 Shop Fukujuin1 9 Kikuzaka-shita Daimachi13 坂 Temple 12 29 The Mitsubishi Economic 26 27 Denzuin -Tomisaka19 Church 23 Hatsune Plaza 25 9 Daimachi Daini Research Institute 16 10 Chosen-ji 14 Historical Landmark28 of an Hongo 7-chome (Mitsubishi Archives Division) Kasuga 2 Inn of Sakuragi Ichiyo Former Habitat of -mae 7 28 29 Temple 12 20 Denzuin Temple 8 11 No pedestrian crossing.Pay 21 Hongo 4-chome 6 Kafu Nagai 14 13 24 Hibuseinari Shrine 27 Tokyo University Hospital Muenzaka Slope attention to car and bicycle. 5 23 9 6 22 8 Hoshin-ji Genkaku-ji Temple 21 15 10 7 Temple16 26 Tokyo Metro Line24 20 22 (Konnyaku Enma) 5 Museum of Health and Medicine 21 12 23 30 20 7 8 18 11 9 Denzuin Temple 11 Hongo 5-chome 25 4 Kasuga (former Iwasaki’s residence and garden) 10 Koishikawa 2-chome 18 Seiwa Park 17 21 Kyu-Iwasaki-tei 4 8 20 6 25 22 11 31 Historical Landmark of 11 安 Koishikawa Grand Kiku-fuji19 Hotel S/G 9 6 Ikenohata 1-chome 10 藤 Tomisaka-ue Shrine 32 33 5 Suido Nursery School 10 7 3 26 17 34 菊坂 坂 12 5 4 22 Motofuji Advisory Center for Senior Suido Children's Hall Kasuga1-chome 3 2 19 Tadonzaka Slope Bunkyo Yushima 6 11 Citizens 3 3 2 35 23見 24 10 4 No traffic light on General Gymnasium Yushima 4-chome Tenman-gu Shrine 上野二丁目 Daisan Junior Korakuen 返 Department the Kikuzaka-dori 8 (Yushima-) 44 2 1 16 Kumin Center 3 り Education Printing Museum 2 High School Tomisaka 1 Ave. Pay attention of Science and Engineering (Community12 Center) 36 坂 43 Josen-in Temple Kasuga especially2 to 7 Historical 9 Kasuga Station 15 8 Center b-lab (Youth Plaza) 45 Honmyojizaka Slope Yushima bicycles passing 1by. Shin-Shiratoribashi Bridge Landmark12 Chuo University High School The University Hongo 4-chome 1 Regional Kiridoshi Park 47 46 42 9 Masago Museum, The Yushima 3 1 of Dojinsya 1 Historical Landmark of Haginosha Junior and Senior High School Masago Central Library Hongo Elementary 37 University of Tokyo ★ Activity 3 41 School 1 4 4 Tenjin Meotozaka Slope 16 13 1 Center Toei Oedo Line at Oksuka, 15 5 31 34 5 13 Sakuragi Shrine 2 The Grave of Kasuga-no-Tsubone5 30 8 Ushisaka Rekisen Park Kasuga1 32 35 38 14 Omagari Kasuga Bunkyo Museum Hongo 3-chome 2 Kiridoshizaka Slope 7 Bunkyo Civic Center 35 6 2 本郷三丁目 39 Shiratoribashi23 Bridge 14 The Kodokan Judo 21 (Furusato Rekishikan)7 3 湯島四 Yushima 3-chome33 36 37 Monument of Institute (Judo 6 Bunkyo City Office Hongo 3-chome St. Bunkyo Cleaning Tenjin Otokozaka Slope Omagari Kitano-jinja Shrine (Gyutenjin)20 Utako Nakashima 36 40 Reference Library 41 33 Masago Saka-ue 37 Office Tenjin Onnazaka Slope 4 2 Bunkyo Academy and Judo Library) Historical Landmark of 42 44 28 22 3 Korakuen 29 37 Kaneyasu Fancy34 Goods Store 31 Shinhana Park Yushima-no-Sato26 〇〇〇〇 36 Takuboku and Yoshiyuki40 35 Suwa-jinja Shrine Koraku Park Foundation Civic Hall 34 32 29 IntensiveCare Koishikawa Tax Office Tokyo Sixth Global Kids Kasugaen Ishikawa’ s Housing 38 39 18 Hongo 3-chome St. Home for the Elderly 17 30 40 27 25 19 Building Office Touristic Information Yushimatenjin Hongo Child 38 33 30 湯島 Iidabahi Koraku Park Junior 1 Shusse-inari Shrine 39 43 26 中坂 Daycare Center Hongo 3-chome 30 29 Entrance29 27 16 Baseball Ground 33 35 本郷三丁目 Hongo Academy Yushima 14 Monument of Toko Fujita Bunkyo Kasuga Post Office 28 26 28 21 Koraku Kindergarten Masago 27 25 23 3-chome31 25 22 24 上野一丁目 13 Toyo Gakuen University 上野三丁目 32 On the Gyutenjin15 Historical Reference31 Room Saka-ue 32 27 20 7 Don’t go up to 28 23 Sanemorizaka Slope right at -shita the right side 30 28 Hongo 3-chome24 19 24 the road

Koishikawa Korakuen 34 29 Yushima 3-chome Line Ginza Metro Tokyo Tokyo Dome City 33 Reiun-ji Temple23 20 Guyzaka Slope Bunkyo School for Hongo 1-chome 18 17 16 5 18 Tokyo Dome City 23 19 20 21 the Visually Impaired Shinsaka Slope 31 17 18 Japan Football Museum Koraku 2 6 Hongo 2-chome Bunkyo Cleaning Office 24 25 27 32 16 21 24 19 26 22 22 Japan School of Pharmacy -chome6 The Baseball Hall of Mikawa-inari19 Shrine25 17 22 Ikizaka Slope 14 Ochanomizu15 Campus Fame and Museum Shin-ikizaka Slope 18 23 14 21 20 13 Yushima16 2-chome 3 Hongo 2 15 12 Mikumizaka Slope S/G Ikizaka Slope 22 12 15 ★ Koraku 1-chome Korakuen 18 26 Toyo Gakuen University 8 3 Tokyo Dome City 19 11 13 12 20 17 21 6 9 Mitamasha 6 13 Koishikawa Japan-China Academy 17 14 16 11 -jinja Shrine 14 4 5 15 San’nen-ji Temple 8 11 清 5 Sotokanda 6-chome Sports Ground Japan-China Kotohira-jinja12 Shrine 5 10 13 10 15 水 11

筑土八幡町 Friendship Center 7 10 6 Slope 9 Yokomizaka 10 都営飯田橋駅 14 16 坂 3 4 Yushima General 外神田 2 Ikizaka Tokyo 13 5 7 7 8 Community Center 8 Shimizuzakaue Suidobashi Oin Junior and Wonder Site6 Hongo Water Station Park 4 9 五丁目 9 -shita 5 9 12 Children's Playground Senior High School 3 2 8 Yushima Library 1 Korakuen 5 7 4 4 7 Tokyo Waterworks10 Origami Hall Tsumagoi-jinja Shrine 下宮比町 1 Hosho Noh Theater Historical Museum 2 6 Fujimizaka Slope 11 Chuyazaka 4 Suehiro-cho 東京メトロ東西線 / 2 1 G飯田橋 3 Tsumagoizaka Slope 津久戸町 S Sotobori-dori Ave Former Motomachi 8 9 Elementary School Juntendo Hospital Kuramae-hashi-dori Ave.末 :Koishikawa Sports Ground Takebezaka Slope 6 2 Shin-tsumagoizaka Slope The starting and 11 1 3 Showa Daiichi1 Yushima-se7 13 Polytechnic High School High School 12

finishing point Ave. Chuo-dori 2 3 2 Football ido-mae Energy consumption Motomachi Park 10 Time needed Museum1 1 Kanda-jinja Suidobashi 8 Shrine(Kanda the揚場町 Number of steps 495kcal Entrance Tokyo Medical and 9 hour and 45 minutes approx. Dental University Dental Hospital Myojin) 飯田橋steps approx. 2 approx. 15,714 Ochanomizuzaka Slope Suidobashi Station 5 Sotokanda 2-chome 飯田橋 飯田橋 Tokyo Medical and Yushima 1-chome 3 Historical Landmark 神楽坂三丁目 Dental University of Yushima-seido 外神田四丁目 神 Misaki-cho 2-chome Tokyo Medical and 神楽坂 三崎町 Dental University Dental Hospital Park 楽 飯田橋 Yushima SlopeJapanese Walking Association 二丁目 Bunkyo 一丁目 Chiyoda Ward 河 Ochanomizu St. 四丁目 Misaki-cho 3-chome 2 岸 昌 Kanda Surugadai 2-chome Ochanomizu御茶ノ水 平 坂 富士見二丁目 1 Seidogiwa Sarugaku-cho 2-chome Go under the Hijiri-bashi Bridge 4Aioizaka Slope Public Lavatory Literature Ochanomizu Hijiribashi 飯田橋 神楽坂一丁目 Iidabashi 2-chome Path Course一丁目 approx.1 1 km

In preparing the map, we used the 1 / 10,000 topographic map issued by Geographical Survey Institute with their approval. (Approval number Hei 25 Jou Shi, No. 581) Prohibited reproduction without permission. Print number D0518055