People who can walk can be said to be healthy. Previous research has shown that walking more than 8,000 steps per day reduces mortality rates. Walking is a form of light aerobic exercise. It increases peripheral blood circulation, which has the effect of preventing disease. Blood carries and supplies oxygen and various nutrients to each organ. As long as this function is performed smoothly, health is likely to be maintained and improved. In Japan, walking 7,000-8,000 steps per day is considered effective. Ideally, walking around 8,000 steps a day would be even more effective if you could incorporate about five minutes of moderate-intensity exercise into that. Some reports have shown that five minutes or more of this moderate-intensity exercise reduces the incidence of depression by more than one-tenth. Moderate-intensity exercise is exercise that allows you to talk with a friend while walking, but is still a little strenuous.
Good walking habits are a lifelong asset. Proper exercise, such as walking or running, has a positive effect on fat, muscle, and bones. It’s becoming clearer that exercise also affects the hippocampus and activates the brain. Proper exercise promotes good movement, posture, and a healthy physique. A good gait involves smoothly transmitting force from the soles of your feet to the muscles in your calves, thighs, and upper body. Proper running and walking are achieved by smoothly transmitting muscle movement from your toes to your upper body. However, as we age, even walking for a certain period of time can cause fatigue in the muscles of our legs, hips, and back. When our hips get tired, we tend to walk with a hunched posture. Continuing to walk like this can actually turn good exercise into bad exercise. However, there is a tool to correct this: two walking poles. Holding two walking poles in both hands keeps your back straight and allows you to walk with balance. Two walking poles prevent the imbalances that are common among older adults. Using tools that suit you is also a lasting wisdom.
Looking at good walking habits, the numbers show that Japan’s seniors are making progress. Examples of the health of seniors can be seen in the “New Physical Fitness Test” and the “Walking” test from the National Center for Geriatrics and Gerontology. The “New Physical Fitness Test” is conducted annually by the Japan Sports Agency. It consists of six events, including grip strength and long-sit forward bend. Women aged 75-79 scored 37.4 points on this test, surpassing the 1998 score of 65-69 year olds (36.8 points). Based on the trends in this test, it can be said that elderly men have become physically younger by approximately five years and elderly women by approximately 10 years over the past 20 years. Looking at scores by age group, there is a clear upward trend for both men and women aged 65 and over. A bright future is in sight for the lifespan and health of Japan’s seniors.
