Ideal posture for walking Let's walk 10 more minutes! Tokyo Metropolitan Government Construction Bureau River Division Good posture makes walking Walking is an easy way to get exercise. Japan's national more effective! recommended guideline for walking is 8,000 steps a day Appropriate speed (*1), but still only around 50% of Tokyo residents over the guideline age of 20, both men and women, walk 8,000 steps a day Along the river (*2). ・A speed that is faster Adding just 1,000 steps a day (approximately 10 minutes than usual but not Walking Map difficult to maintain. more) not only helps you get more exercise, but also prevents lifestyle diseases and helps relieve stress. Hold your ～Kandagawa Course1～ chin in and Swing your arms rhythmically, in time *1 The Physical Activity Guidelines for Health(Active Guide) (Japanese eyes forward Ministry of Health,Labour and Welfare) recommends physical activity with your stride equivalent to 8,000 steps a day for all men and women between the ages 18 and 64. *2 Source: National Health and Nutrition Survey (Japanese Ministry of Health, Labour and Welfare) [Updated survey on residents of Tokyo 2007‒2009] Breathe naturally, Stand straight Hints to increase the amount of activity by walking according to your speed with shoulders back ・Intentionally walk walkable distances instead of using the Let’s go to the river! bus or train. ・Use the stairs instead of elevators and escalators. ・Don’t just walk; have fun while you walk. For example, walk and shop at stores or streets featured Kawaiko-chan Papa Kawaiko-chan Kawaiko-chan Mama in magazines, tour sightseeing spots, etc. PR Character of Rivers in Tokyo Tokyo Health Promotion Character ・Recording steps with a pedometer, smartphone, etc. will also lead to a sense of accomplishment and a willingness Kenko Desuka Man Step Kick the ground to continue. forward at the base of heel-first your big toe The Benefits of Walking Walk in big steps, about one heel *If you have a chronic illness, please consult your doctor before starting. (approx. 5-7 cm) wider than usual Improve Prevent lifestyle 1 2 cardiopulmonary Don't forget to drink water -related diseases function ・Helps decrease blood glucoseand lower blood Making exercise a habit leads Sweating is a function that helps regulate pressure.It is also said to to maintaining and improving body temperature. When the body lacks reduce the risk of cancer, the entire body,including water necessary for sweating, this can cause diabetes,and other life overall physical strength and heatstroke and other impairments. style-relateddiseases. endurance. Remember to hydrate with water or a sports drink. 3 Prevents obesity4 Reduce stress Also, because caffeine is diuretic, Increased energy Walking helps improve your Production Date: December 2019 drinks that contain caffeine are consumption will make it mood and eliminate stress, Production: Tokyo Metropolitan Government Construction Bureau River Planning Division easier to educe your waistline and is helpful to improve not suitable for hydration. Address: 2-8-1 Nishi Shinjuku, Shinjuku-ku, Tokyo 163-8001, Japan and weight. physical and mental health. (coffee, black tea, etc.) TEL：03-5320-5425 (Direct) extension 41-464 (Created with reference to “Physical Activity Reference for Health Promotion 2013(Ministry of Health, Labour, and Welfare)”) Before and After Walking What kind of river is Kandagawa-river? Access till the start point The river, with a length of about 25 km, takes its water from Kandagawa Course 1 Warm-up Inokashira Pond in Mitaka City. It runs through central Tokyo Start Point Do some stretches to gradually and empties into the Sumida River. The upstream part of the warm up and stimulate blood river was excavated to construct waterworks in the early Edo ◆ From subway Yurakucho Line “Edogawabashi” Station, circulation. This helps prevent period, and provided drinking water to the residents of Edo take a 1-minute walk. injuries, knee pain, fatigue, etc. and Tokyo until the modern water supply system was Cross at Mejiro-dori Intersection on the north side, and installed. In the past, the upstream from Sekiguchi Oarai Weir under the Shuto Expressway is the starting point. was called Kanda Josui (waterworks), while the section from Tokyo Metro Yurakucho Line the weir to Funakawara Bridge was known as Edo River, and Route 5 Ikebukuro Line the downstream from it was called the Kanda River. Thanks to Bunkyo City efforts to create a river that is kind to fish and other living creatures, the river water has become so clean that sweetfish swim upstream. Cool-down Ending exercise suddenly can cause stress on the heart, so it is Mejiro-dori Ave. Gokokuji Sta. important to cool down gradually. Start Mejiro Sta. Kishibojimmae Sta. Tokyo Metro Yurakucho Line This helps the body recover faster • Gakushuin University Bunkyo Cuty Edogawa park from fatigue and prevents muscle Line Shinobazu-dori Ave. Route 5 Ikebukuro Line pain. Toden Arakawa Kandagawa-river Shin Mejiro JR Yamanote Line Meiji-dori Ave. Gakushuinshita Sta. -dori Ave. Edogawabashi Sta. *Do not put too much strain on your body when you are sleep-deprived or sick. Kandagwa Course１ Goal Kandagawa-river Takadanobaba Sta. Omokagebashi waseda-dori Ave. Sta. Start How to choose shoes Waseda Sta. Edogawa江戸川公園 Park Edogawabashi江戸川橋駅 Sta. ■Material The material should be light and breathable. Suwa-dori Ave. ■Toe area There should be enough space to move your toes. ■Foot arch It should be shaped to support the insoles •Waseda University of your feet. Shinjuku City ■Instep It should be able to be adjusted without tightening. Shin-Okubo Sta. ■Shoe sole It should flex according to movement. A thick sole with good cushioning ■Heel It should firmly hold the heel in place. How to put on shoes ①Make the shoe loose ②Gently tap the ground ③Move your weight to enough that your toes with your heel. If your your toes, and with your can move. heel is firmly in place, heels raised, fasten tighten the laces at the your shoes places. ankle. Entry artwork for river photo contest Otsuka Police Station Gokokujimae Police Box Zoshigaya Tokyo Some Monogatari Museum Chinzanso Nihon Univ. Buzan Junior & Station Senior High School Tokyo Metropolitan Government Construction Bureau River Division Zoshigaya Post Office Ochanomizu University Zoshigaya(2) Gokokuji Otsuka(2) Along the river Walking Map Station Chitosebashi Police Box The museum passes on dyeing techniques ～Kandagawa Course1～ Special Needs Education Otowa(2) and works of mainly Tokyo Some-komon This area is a scenic spot where camellia School for the Visually Impaired, (silk cloth dyed with fine patterns) and Edo University of Tsukuba has grown naturally from the period of the Sarasa (printed silk calico), and introduces Northern and Southern Courts, and was production activities at studios, where called “Tsubakiyama (camellia mountain).” pieces are woven with a refined and Aritomo YAMAGATA, a politician in the modern sense. In addition to exhibiting Meiji period, bought the land, and named works, the museum offers workshop it “Chinzanso.” This place is now operated classes in which visitors can watch and Chitosebashi Junior High School by a hotel. Mejirodai(3) Toden Arakawa Line gain hands-on experience of dyeing Otsuka Police Station techniques (reservation required). Japan Women's University Junior High School at Otsuka, Oarai Weir Remains University of Tsukuba Gakushuinshita Higo-Hosokawa Garden Station Senior High School at Otsuka, Bunkyō Otowa Post Office University of Tsukuba Toshima Takada Post Office Takato-bashi Kamitaka-bashi Takada(3) The Toden Arakawa Line, the only Edogawa Park Bridge streetcar line in Tokyo, runs between Bridge Minowabashi Station and Waseda Station 」と呼ばれる 間 ） Takatsuka-bashi Takada-bashi (12.2 km). Along the route, there are many 、古来より江戸名所 Toei Kandagawa-bashi都営神田川橋 Bridge attractive spots such as flower viewing The circuit-style garden with a pond is located Takadanobaba Hospital Bridge Bridge spots, historic sites with beautiful scenery, at the former villa of the Hosokawa clan, There used to be a weir of Kanda Josui Todahira-bashi and traditional shopping streets. whose patriarch was the Lord of Kumamoto (waterworks) called “Oarai-no-Seki” in this area, Bridge Daido Hospital Domain. The garden was made using the which was known as a famous place in Edo changes of the undulating land. Seasonal from ancient times. A part of the weir has been Akebono-bashi Bridge Mejirodai(1) restored in Edogawa Park. Sekiguchi(3) Mishima-bashi vistas of plum and cherry blossoms in spring, Gensui-bashi Higo Hanashobu (Higo Japanese iris) in early Dokkyo Junior & Bridge summer, colored leaves in fall, and Senior High School Bridge Matsu-no-Yukitsuri (placing ropes or wires Totsuka Police Station Goal Takadanobaba 2 Post Office around pine trees to protect them from the Eisei Bunko snow) in winter delight and fascinate visitors. Museum The park is located along the Kanda River, Takadanobaba(2) Totsuka Police Station stretching long and narrow from east to Takadanobaba Ekimae Police Box Omokage-bashi Bridge Omokagebashi west. An azumaya (rest spot) with a clock Totsuka Daini Elementary School Station Nakano-bashi tower, a terrace with a wisteria trellis, and Bridge Sekiguchi(2) other spots create a colorful vista. In spring, cherry trees blooming along the river are a Takadanobaba Nishiwaseda(3) Station Yutaka-bashi Bridge beautiful sight. Gyodo (fishway) Sekiguchi Daimachi Kansen-en Park Komatsuka-bashi Elementary School Waseda Bridge Start Station Kanda River Water Terrace Totsuka Daiichi Elementary School (Edogawa Park) Otsuka Police Station Edogawabashi Police Box Bunkyo Sekiguchi 1 Post Office Waseda University Ootaki-bashi Bridge Ikkyu-bashi Bridge Sekiguchi(1) Kanda River Fureai Corner Downstream of Takato Bridge, a fishway Sekiguchi Bashoan Edogawa-bashi suitable for sweetfish habitation has Station (Totsuka Community center) been developed. A large difference in (a hut in which Basho lived) elevation is eliminated using a slope.