2025.01.16 2025.01.29

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Get health and a smile! Walking

Get health and a smile! Walking

Hello everyone, I would like to talk about the wonderful benefits of walking. We would like to explore the appeal of "walking" in more detail and more practical content. Even among us women, who tend to put off our own issues during our busy lives, are surely feeling that we all want to be healthy both physically and mentally and with a smile every day. Today, we will explain to you all more in more detail the habits of walking that are easy to incorporate into your daily life. Combining scientifically-based information with practical advice, we bring you tips to help your day to shine even more.

Why does "step count" become a barometer of health?

First, let's take a closer look at why "step count" can be a barometer of our health.

Our bodies are made to be affected in a variety of positive ways by moving. In particular, it has been scientifically proven that walking has the effect of using muscles throughout the body, promoting blood circulation, and strengthening the heart and blood vessels.

We are also beginning to realize that walking is not just a "exercise" but also has a positive effect on our minds. Walking in nature has a refreshing effect and helps relieve stress. Walking is also thought to be useful for activating the brain and maintaining cognitive function.

In other words, increasing the number of steps is an indicator that our physical and mental health is moving forward for the better.

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It's true that steps are a barometer of health, which is very educational.

What is the scientific basis for the goal of 8,000 steps a day?

Where did the number "8,000 steps a day" come from? These are numbers that are derived from a comprehensive analysis of numerous research results, and are a guideline.

These studies examined the association between steps and various health indicators, including risk of death, cardiovascular disease, diabetes, and risk of cognitive decline. It has become clear that people who walk around 8,000 steps a day tend to have a lower risk of these.

Of course, this is just average data and does not apply to everyone. The optimal number of steps will vary depending on the individual's age, gender, physical fitness, medical history, etc.

However, as many studies suggest, walking around 8,000 steps a day is undoubtedly one of the effective ways to maintain our health and extend our healthy life expectancy.

Specific steps to achieving 8,000 steps

From here, we will explain in more detail the specific steps to actually reaching 8,000 steps.

Step 1: Start by understanding the current situation

First, start by figuring out how many steps you walk in a day.

Use smartphone apps: Many smartphones now have pedometer functions. You can also download a dedicated app to see more detailed data.
Specific examples of apps: Google Fit, Apple Health, healthcare apps from various manufacturers, etc.
If you want to try an activity tracker (fitness tracker) or want to measure your steps more accurately, we recommend an activity tracker.
Specific product examples include Fitbit, Garmin, Xiaomi Mi Band, etc.
Keep a handwritten record - If you're not good at smartphones or activity trackers, you can also use a handwritten record. Just taking notes on your steps and recording the amount of time you walk every day will boost your awareness.
Visualizing your points and records makes it easier to get a sense of accomplishment and maintain motivation.
By recording your steps for several days, it's easier to understand the current situation and set goals.

Step 2: Incorporate "walking" into your daily life

Next, let's consciously incorporate "walking" into our daily lives.

Make an effort to commute to work or school

If you use public transport, get off one stop before walking and walk. Just getting off one stop before the station you usually use can earn a considerable number of steps.
If you're commuting by bicycle, try taking a slightly detour, which is different from the path you usually take. You may discover new things.
Use stairs actively. Try to use stairs as much as possible, not elevators or escalators.

Make an effort when shopping

Use a supermarket that is within walking distance or bicycle access. If you walk to a supermarket a little further away and go shopping, you can naturally earn some steps.
You can increase the number of times you walk by not buying heavy luggage at once or going shopping in multiple places.

Make an effort while you're at work

Just going for a short walk or taking a walk around the area around your workplace during your break will change your mood.
Be aware of walking around the office or take a little detour when you go to pick up copies or materials.

Make an effort to do housework

When hanging laundry, try moving your body a little, or hanging laundry, try walking a little wide, or using bending and stretching exercises.
When cleaning, you can play music, enjoy moving your body, listen to music, and clean by moving your body a lot while cleaning, which will improve the effectiveness of your exercise.

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I will put into practice some good things to walk while doing in my daily life

Step 3: Make an effort to "enjoy" walking

Instead of just thinking about walking as an exercise, let's think of it as a "fun time."

Listen to your favorite music and lift your mood while you're walking.
Choose a point-up tempo song or a song from your favorite artist and enjoy your walking experience.
If you want to listen to audiobooks and podcasts or deepen your knowledge, try listening to audiobooks and podcasts.
Key Points: If you choose the genre that interests you, you will have fun learning.
Enjoy the scenery - Walk on different paths than usual, or along the parks and rivers to enjoy the scenery.
Key points: Making new discoveries and feeling the changes in the seasons will soothe your mind.
Walking with friends and family, or walking with someone, you can enjoy chatting and enjoying your walk.
Points: Walking along with people who have a common hobbies or are interested in health will help you stay motivated.
Set rewards and once you've achieved your goals, set a reward for yourself.
Choosing points and healthy rewards will help you to increase your motivation. For example, eating healthy sweets or buying new clothing.

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I'll try to think walking might be the best if you're conscious of having fun.

Step 4: Be careful of the quality of your walking

Not only do you earn steps, but also pay attention to the quality of your walking experience.

Walk in correct posture, stretch your back, pull your chin, and walk in a distance.
Walking with your arms wide and swinging your arms wide will increase the effectiveness of full-body exercise.
Being aware of walking a little quickly and walking at a speed that will allow you to breathe slightly will improve your cardiopulmonary function.
By widening your stride slightly and walking slightly, you can effectively use your muscles.
Choosing shoes is important, and choose shoes that are easy to walk in. We recommend shoes that are cushioned and fit your feet.

Step 5: Don't overdo it, and be careful to continue

The most important thing is to continue without overdoing it.

Don't try too hard from the beginning. Start by starting with 3,000 steps a day and gradually increase the number.
Take a break when you're not feeling well, or take a break when you're not feeling well.
Be aware of continuing every day. Make it a habit to walk every day, even if it's just a little.
By setting goals, gaining a sense of accomplishment and setting goals, you can maintain motivation.
Looking back at records and looking back at records will help you feel your growth and feel the desire to work harder.

Beside walking, healthy lifestyle habits are also important

Walking has a positive effect on our health, but it's not all. In order to live a healthy life, you need to be careful about a variety of things besides walking.
Make sure to eat a balanced diet and a well-balanced diet.
Points: Make sure to eat a balanced diet of vegetables, fruits, protein, etc.

Get plenty of sleep and get plenty of sleep every day。

Key points: It is also important to think about improving the quality of your sleep, such as time to relax before going to bed.
Stress management and find a stress relief method that's right for you to avoid accumulating stress.
Try out a variety of methods, including key points, exercise, hobbies, and relaxation times.
Get regular health checks and checks to understand your physical condition.
Key points: Early detection and early treatment are important. By combining these elements in a balanced way, you can live a healthier day.

Finally, a message for you

The act of "walking" is nothing special. It is a very familiar act that blends naturally into our daily lives. However, in this familiar act, there is a great power that supports our health and brightens up our future.

Starting today, why not try the magic of walking? By continuing without any strain, fun, and continuing, your daily life will surely shine even more.