00:00Welcome to the Wealth of Wisdom. This is more than just a channel, it is a tribute to the
00:05strength of lived experience, the beauty of a peaceful, healthy life, and the graceful
00:10progression of aging. The quiet power of wisdom that we have accumulated over the years is
00:15discussed here, as are our insights into the mental and physical health of the elderly.
00:20Whether you're aging gracefully or caring for someone who is, this space is for you.
00:25Together, let's walk this path with respect, kindness, and dignity.
00:30Online, a fitness craze known as Japanese walking is gaining popularity because it
00:35promises significant health benefits with minimal equipment and time commitment.
00:40Japanese walking was developed by Professor Hiroshi Nose and Associate Professor Shizu
00:45Misuki at Shinshu University in Matsumoto, Japan, based on interval-style bursts of fast and slow
00:52walking. It involves walking for three minutes at a higher intensity and three minutes at a lower
00:57intensity alternately, four times per week, for at least 30 minutes. The level of the higher
01:03intensity walking should be somewhat hard. It is still possible to talk at this level, but it would
01:09be more difficult to hold a full conversation. The lower intensity walking should be done at a level
01:15that is light. At this level, talking should be comfortable, though a little more labored than an
01:20effortless conversation. Although it is less taxing than true HIIT and is performed at lower
01:26intensities. Japanese walking has been compared to high-intensity interval training, or HIIT, and
01:32referred to as high-intensity walking. It is also easy to perform and requires only a stopwatch and
01:38space for walking. It takes less time and requires less planning than other walking goals, like 10,000
01:44steps per day. As a result, most people will find it acceptable. Walking in Japan has many positive
01:51health effects. A Japanese study conducted in 2007 compared this strategy to low-intensity
01:58continuous walking with a daily goal of 8,000 steps. The Japanese walking method resulted in
02:04significant weight loss among participants. Blood pressure also dropped, more so than in those following
02:10the lower-intensity continuous walking routine. This study also measured physical fitness and leg
02:16strength. When compared to those who completed moderate-intensity continuous walking, those who
02:22followed the Japanese walking program showed greater improvements in both areas. A longer-term study also
02:28found that Japanese walking protects against the reductions in strength and fitness that happen with
02:33aging. These improvements in health would also suggest that Japanese walking can help people live
02:39longer, though this has not yet been directly studied. With this new walking trend, there are a few things
02:45to think about. The Japanese walking program was not completed by approximately 22% of participants in the
02:52study from 2007. For the lower-intensity program, with a target of 8,000 steps per day, around 17% did not
03:00complete it. This means that Japanese walking may not be suitable for everyone, and it might not be any easier
03:07or more attractive than simple step-based targets. It has also been demonstrated that taking a certain
03:13number of steps each day can help people live longer. For those aged 60 and older, the target
03:18should be around 6,000 to 8,000 steps a day and 8,000 to 10,000 for those aged under 60. Japanese walking
03:26does not appear to have any comparable evidence at this time. So, is this walking trend really the only
03:32thing that matters? Or does it matter less about what exercise you do and more about how often and
03:38how hard you do it? The answer is likely to be the latter. Research tells us that people who regularly
03:44perform more bouts of moderate to vigorous physical activity live longer, regardless of how long each
03:50bout is. As a result, we should concentrate on making regular, habitual moderate to vigorous physical
03:56activity a priority. It's a good idea to try Japanese walking if that activity is available.
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04:09attention, and time cannot be adequately expressed. Whether you're here to learn, reflect, or simply
04:15find peace, know that you are valued. Kindness contributes to our shared goal of aging with wisdom
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04:27never alone on this journey, so remain kind and inspired.
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