Japan is one of the world’s leading countries in terms of healthy longevity. The secret seems to lie in walking. Those who can walk can be considered healthy. Previous research has shown that walking more than 8,000 steps a day lowers mortality rates. Walking is a light aerobic exercise. This increases the volume of blood circulating in the extremities, which has a disease-preventing effect. Blood carries and supplies oxygen and various nutrients to each organ. As long as this function is carried out smoothly, health will be maintained and improved. Ideally, incorporating about 5 minutes of moderate-intensity exercise into an exercise routine of around 8,000 steps a day will be even more effective. There are reports that engaging in moderate-intensity exercise for more than 5 minutes reduces the incidence of depression to less than one-tenth. Incidentally, moderate-intensity exercise is the kind of exercise that you can walk while still being able to talk with a friend, albeit slightly strenuous.
The World Health Organization (WHO) also recommends walking as a form of moderate exercise. Walking is a light aerobic exercise. This exercise increases heart rate and blood flow. The increased blood flow supplies oxygen and nutrients to various organs and tissues. These organs and tissues then receive these nutrients and become more active. Aerobic exercise has been shown to increase HDL cholesterol and lower resting blood pressure. HDL cholesterol is considered “good” cholesterol because it collects excess cholesterol and helps prevent arteriosclerosis. This cholesterol collects excess cholesterol and removes cholesterol accumulated in the blood vessel walls, returning it to the liver. Aerobic exercise is expected to lower the risk of arteriosclerosis, which is associated with myocardial infarction, and is also considered a factor in preventing dementia.
In Tokyo, many people commute using subways and trains. Generally, the round trip commute takes about two hours. Smart commuters make effective use of this time. They aim to increase their walking speed or shorten the time spent doing the same amount of exercise. Next, let’s check your walking technique. Look ahead rather than down. Walk with your hips high and your back straight. If you continue to walk with a wide stride, your endurance will improve. After endurance comes strengthening your muscles. Hold on to the handrail instead of sitting in a chair. Stand on your tiptoes. This will strengthen your calf muscles. Strengthening these muscles will help with the kicking power when you consciously take a wide stride. If you feel that just working your lower body isn’t enough, I also recommend hanging from the handrail. This will strengthen your pectoralis major, back muscles, and biceps. If your commute is one hour each way, you have two hours of training opportunity. Smart commuters can do this every day. If you do this every day, the environment in the Tokyo metropolitan area will definitely improve your physical fitness. Let’s make effective use of this environment to maintain and further improve our health.
