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About exercise
Let's incorporate exercise into your life with the aim of extending healthy life expectancy. Here, information on walking knowledge and gymnastics classes will be posted.
Last update date April 15, 2022
Knowledge of walking
You can only change your usual way of walking: Good walking recommendation (Health exercise instructor: supervised by Emiko Kuroda)
Walking is good for your health.
The prevention and improvement of the lifestyle-related diseases can be improved.
If you can walk to the end of your life on your own feet, you don't have to take care of your care.
Your mind and body are well-being, and you can have a refreshing daily life!
Walking has a variety of effects.
- Prevention and improvement of locomotive syndrome
- Prevention and improvement of heart disease and stroke
- Effects on mental health
- Style improvement, etc.
What are the conditions of walking that improves exercise effect?…
When you begin to walk in the correct posture (voices of participants due to improved posture in walking classroom)
- I am now able to walk easily
- I am now able to walk fast
- I no longer feel pain in my knees and hips
- I don't have stiff shoulders
- I became less tired of my life in general.
- I have lowered blood pressure and blood sugar levels
- Walking became fun.
- I was confident that I could go on a trip
- I was able to do what I had given up.
- I'm tightened and down.
- I increased appetite and constipation was cured
- Reduction or improvement of joint pain
- Reduction of stiffness and fatigue
- Improvement of built-in functions
- Prevention of houseboundness
- Prevention of inactive disease
If you are able to walk in the right posture and correct movement, you will not hurt your joints.
You can walk easily with exercise effect, making it look beautiful and rejuvenation.
Points of Walking for lifestyle-related diseases prevention…
- 30 minutes a day! If you want to be effective, let's walk for about an hour.
- At least three times a week, about 5 days if you want to improve the effect (one time, you can't do it!)
- When you increase the number of steps, increase the average 1000 steps a day!
Let's try to increase 7,000 steps a week. - The stride length should be about 5 cm earlier than usual.
- At a speed that makes you feel "somewhat hard"
- Any time, according to your physical condition (avoid if you have diabetes, avoid hungry)
- Let's use various kinds of bags when we usually walk.
Walking around the left and right for about 5 minutes, your body will not be shaken. - Shoes are quite important! Let's wear walking shoes that fit your feet.
How to choose shoes…
- You can tighten your instep with a string or velcro fastener.
- There is a little room on your toes
- The fingers spread in the shoes
- The soles are broken around the fingertips and the base of the fingers, and the whole thing is not good
- Don't be too big. Is it really 4E?
- The heel is tightly wrapped.
You can't step down by stepping on - The earthworm is firmly supported
- There is cushioning on the heel of the soles of the shoe sole
- When choosing shoes with heels, the heels must be able to put weight firmly on his weight without being too thin.
The correct way to wear shoes…
- After con-controlling the heel, loosen your fingers and tighten the instep firmly.
Stretching
- Let's do it without stopping breathing.
- Let's be aware of the growing muscles.
- Don't overdo it, let's make it feel comfortable.
- For each pose, extend about 20 to 30 seconds per pose.
Upper body stretch
Deep breathing
Calf stretching
Stretch on the back of the thigh
Back stretch
Stretching of the armpit
Stretch in front of the thigh
Correct posture
How to walk
Midline walking map
Please refer to the following link for details.
For inquiries to this page
Midori Ward Health and Welfare Center Health and Welfare Division Health Promotion Section
Phone: 045-930-2357
Phone: 045-930-2357
Fax: 045-930-2355
Email address: md-fukuho@city.yokohama.jp
Page ID: 129-528-105