Walking is receiving increasing attention as a handy way to exercise. It potentially offers a variety of benefits, including prevention of lifestyle-related diseases (obesity, high blood pressure, hyperlipidemia, arteriosclerosis, diabetes, etc.) and other ailments such as osteoporosis, easing of stiff shoulders and stress relief (which is brought about by increased secretion of a brain chemical called serotonin). This sport is ideal for those who are not accustomed to exercise.
The street you routinely cruise by car or bicycle may look different when you walk on it. Or you may notice something you have overlooked before, like a cozy little shop halfway down the street. Read the feature article in this volume of Sports Yokohama to learn more about walking and keep yourself fit both physically and mentally.

Photos taken and article written by: Keiji Nakamura (Yokohama Sports Association)

 

While walking is a simple exercise, there are several things you should know to prevent injury and other unexpected trouble. To enjoy walking safely, follow the instructions given below.

Physical condition check

It is important to check your physical condition before exercise. If you have no appetite or feel sick, don’t push yourself. Take a rest.

Seasonal factors

What you should be careful about changes from season to season. When you walk in summer, avoid midday hours when the outdoor temperature is high and wear an outfit that helps prevent your body temperature from rising. In winter, avoid walking during the time of the day when the temperature is very low and keep your body warm.

Shoes

Choose cushioned shoes. When you try on shoes before purchase, make sure that you feel no feeling of pressure on the top of the foot and that there is a space of about 1 centimeter in the toe of each shoe.

Rehydration

Water accounts for about 60 percent of the human body. After exercising enough to work up a sweat, rehydrate yourself properly in order to avoid getting dehydrated.
In the case of an easy walk, drinking water or tea is just fine. When you walk for a long time or become very sweaty from walking, however, it is recommended to take an isotonic drink containing salt and sugar needed for energy metabolism during exercise.

Warm-up

Muscles expand and contract more smoothly as they warm up. Improving the range of joint motion helps you prevent injury.

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