Tokyo Health Promotion Character

*If you have a chronic illness, please consult your doctor before starting.

(Created with reference to “Physical Activity Reference forHealth Promotion 2013(Ministry of Health, Labour, and Welfare)”)

Production Date: December 2018

Production: Tokyo Metropolitan Government Construction Bureau River Planning Division

Address: 2-8-1 Nishi Shinjuku, Shinjuku-ku, Tokyo 163-8001, Japan

TEL：03-5320-5425 (Direct) extension 41-464

Kenko Desuka Man

The Benefits of Walking

Let's walk 10 more minutes!Ideal posture for walking

Don't forget to drink water

Hints to increase the amount of activity by walking

Good posture makes walkingmore effective!

Prevent lifestyle-related diseases

・A speed that is fasterthan usual but not difficult to maintain.

Helps decrease blood glucoseand lower blood pressure.It is also said to reduce the risk of cancer,diabetes,and other life style-relateddiseases.

Improvecardiopulmonaryfunction

Making exercise a habit leads to maintaining and improving the entire body,including overall physical strength and endurance.

Prevents obesityIncreased energy consumption will make it easier to educe your waistline and weight.

Reduce stressWalking helps improve your mood and eliminate stress, and is helpful to improve physical and mental health.

Swing your armsrhythmically, in time with your stride

Stand straightwith shouldersback

Hold yourchin in andeyes forward

Stepforwardheel-first

Walk in big steps, about one heel(approx. 5-7 cm) wider than usual

Kick the groundat the base ofyour big toe

Sweating is a function that helps regulatebody temperature. When the body lackswater necessary for sweating, this can causeheatstroke and other impairments.Remember to hydrate with water or a sports drink.Also, because caffeine is diuretic, drinks that contain caffeine are not suitable for hydration.(coffee, black tea, etc.)

Walking is an easy way to get exercise. Japan's national recommended guideline for walking is 8,000 steps a day(*1), but still only around 50% of Tokyo residents over the age of 20, both men and women, walk 8,000 steps a day(*2).Adding just 1,000 steps a day (approximately 10 minutes more) not only helps you get more exercise, but also prevents lifestyle diseases and helps relieve stress.

・Intentionally walk walkable distances instead of using the bus or train.

・Use the stairs instead of elevators and escalators.・Don’t just walk; have fun while you walk.

For example, walk and shop at stores or streets featured in magazines, tour sightseeing spots, etc.

・Recording steps with a pedometer, smartphone, etc. will also lead to a sense of accomplishment and a willingness to continue.

*1　The Physical Activity Guidelines for Health(Active Guide) (Japanese Ministry of Health,Labour and Welfare) recommends physical activity equivalent to 8,000 steps a day for all men and women between the ages 18 and 64.*2　Source: National Health and Nutrition Survey (Japanese Ministry of Health, Labour and Welfare) [Updated survey on residents of Tokyo 2007‒2009]

1 2

3 4

Appropriate speedguideline

PR Character of Rivers in Tokyo

Kawaiko-chan Papa Kawaiko-chan Kawaiko-chan Mama

Tokyo Metropolitan GovernmentConstruction Bureau River Division

Along the riverWalking MapNogawa Course 1

Let’s go to the river!

Breathe naturally,according to your speed

*Do not put too much strain on your body when you are sleep-deprived or sick.

What kind of river is Nogawa-river? Access till the start/goal pointBefore and After Walking

How to choose shoes

How to put on shoes

●Nogawa Course 1

◆ JR Central line “Musashi-Koganei” station → From Odakyu “Musashi-Koganei station south entrance”bus stop get on heading towards “Mitaka station (south entrance)”

◆ Keiou line “Chofu” station → From Keiou bus “Choufu station north exit” bus stop get on heading towards “Musashi-Koganei station south entrance”and get off at “Nimaibashi” bus stop and walk for three minutes.

It’s a river of 22 km in length which is originated from Kokubunji city, flows through the southern end of Musashinodai area, and joins to the Tama river in Setagaya Ward . Along the river, it is designed where you can easily approach to the waterside and even walk down to the riverbed. This river offers beautiful natures season by season and relaxation to the people who loves to visit here.

Warm-upDo some stretches to gradual ly wa r m u p a n d s t i m u l a te b l o o d c i rcu lat ion. Th is he lps prevent injuries, knee pain, fatigue, etc.

Cool-downEnding exercise suddenly cancause stress on the heart, so it is important to cool down gradually. This helps the body recover faster from fatigue and prevents musclepain.

①Make the shoe loose enough that your toes can move.

②Gently tap the ground with your heel. If your heel is firmly in place, tighten the laces at the ankle.

③Move your weight to your toes, and with your hee l s ra i sed, fas ten your shoes places.

■Material The material should be light and breathable.■Toe area There should be enough space to move your toes.■Foot arch It should be shaped to support the insolesof your feet.

■Instep It should be able to be adjusted without tightening.■Shoe sole It should flex according to movement. A thick sole with good cushioning

■Heel It should firmly hold the heel in place.

荻窪

二子玉川

杉並区杉並区国立市国立市

調布市

河口

Entry artwork for river photo contest

Tohachi road

From “Nimaibashi” bus stop till the start/goal point.

Start / finish point

No

ga

wa

Ri v e

r

Chofu Station

Central line

Nambu Line

Keio Line

Odakyu Odawara Line

Kokubunji

Fuchu-honmachi

Musashi Koganei Musashisakai

Noborito

Nishi Kokubunji

Shin Koganei

Musashino Park

Regime

Fuchu no Mori Park

Tamagawa Niko Bridge Park

Kyodonomori Park

Musashino Line

Central motorway

OriginNogawa Course 1

Koganei-City

Tama City

Inagi City

Kawasaki City

Kawasaki City, Kanagawa Prefecture

Setagaya-ku

Komae City

Fuchu-City

T a m a g a w a R i v e r

Keio Sagamihara line

Takuma

Kamiyo park

Tokyo Racecourse

Yomiuri Land

Chofu Aerodrome

Ajinomoto stadium

Musashino Forest Park

Chofu City

Mitaka Kichijoji

T a m a g a w a R i v e r

Chofu Station

Central line

Keio Line

Musashisakai Mitaka

Tama

Shin KoganeiMusashino Park

Kamiyo park

Koremasa

Nogawa Park

Chofu Aerodrome

Ajinomoto stadium

Musashino Forest Park

Western Tam

a Line

Nimaibashi

Start / Goal

Musashi Koganei

No

ga

wa

Ri v

er

Nature observation park

Firefly Village

Shobuike

YamabikoNursery School

Nogawa Park Shonen campground

Nogawa Park

Musashino Park

Nimaibashi

No

ga

wa

Ri v e

r

Western Tam

a Line

Start / Goal

Mitaka City

Nogawa Park

Nara Bridge

Nogawa IchinoBridgeBus Stop

Nimai-Bridge Bus Stop

Nature ObservationGarden Entrance

Nature ParkObservation Center

Kujira Mountain

Dojou Pond

Musashino Park

Barbeque Area

Baseball field

Department of Motor Vehicles

Nogawa FirstAdjustment Reservoir

Yamabe Bridge

Nimai Bridge

Kuri BridgeMomiji Bridge

Mizuki Bridge

Yanagi Bridge

Hotaru River

Nogawa Second Adjustment Reservoir

Koganei Shinbashi

Minami Elementary School

Hyotan River Kunugi Bridge

Kashinoki Bridge

Sakura Bridge

Seibu Tam

agawa Line

Nogawa Park

American School

Tama Cemetery

Shin Koganei StationSeibu Tamagawa Lineation

[Distance] Approximately 3.7km

[Steps] Approximately 5,285 steps

[Time] Approximately 55 minutes

[Calories burned] 　Approximately 165 kcal

・The number of steps of the course is calculated using one step=70cm.・The time to complete the course is calculated at the speed of 4km/h・The calories burned is calculated by 10minutes walking = 30kcal (If your weight is 60kg and stance is 70cm)

This map is created using the basic map information published by the Geographical Survey Institution under the

approval of the Director of this institution. (Approval number, 2018 Use of Information, No. 1044)

A stairway/slope to the river bed

Bathroom

Bench

Roofed arbor

nformation board

Places where cars pass by

Exercise equipment

Place with drinking water

School

Post office

Police office/station

Traffic light

Convenient store

Bus stop

Station

Cherry Blossom Road

Kokubunji Cliff Line

Spring water pond

Vending machine

Temple

Shrine

Museum etc.

Legend

Course Overview

Walking Etiquette

・Follow the traffic rules and walk safely .

・Take your trash to your home.

Renjaku Road

Eighth-East Road

Azumacho (1)

Nomizu (1)

Tama Town (2)

Azuma Junior High SchoolInternational Christian UniversityHigh School

International Christian University

Renjaku Road

Tama Town (two)

Topics

Topics

Kokubunji Cliff Line

The cliff that continues to the left bank of Nogawa is called Kokubunji Cliff Line and its height is 10 to 20 meters. Tens of thousands of years ago, this terrain had been formed by the flow of the Tama River which washed off the surface and now it is a precious habitat for the animals and plants. The Kokubunji Cliff Line is commonly called “Hake (Cliff)” and clean spring water from “Hake” is the main source of water in Nogawa.

Musashino Park

This park has barbecue areas, nursery field, baseball field, and grass area. You can enjoy cherry blossoms in spring, playing in the water in summer, changing color of leaves in autumn, and wild birds in winter.

Creatures living in Nogawa

Nogawa is home to a wide variety of animals and plants, including birds, insects, fish, and flowers. The popular kingfisher is a 17 cm length bird living in the river area which jumps into the water and catches fish. They have shiny cobalt blue color on their backand so are called "flying jewelry.”

Nature Observation Center

At this Center, they hold various events in addition to presenting information on the interesting plants, wild birds and insects in and around the Nogawa Park.

Nogawa Park

At this park, you can enjoy bathing in the sun and picnic on the spacious lawn. Also there are recreational facilities such as athletics gyms and tennis courts.

Nature Observation Garden

You can enjoy the change of the nature such as trees, wild plants, birds and insects season by season in this wide range of variation of the nature such as water front and trivial wood forest created by spring water.

Hotaru River and Hyotan River

It is a man made stream created with help of the residents for fish to lay eggs and/or to evacuate in case of flooding. To learn more about nature, the meeting for observing the living creatures in this park is regularly held,

Wakimizu (Spring water) Plaza

Here you can observe spring water. During summer, it is crowded with children playing in the water, while during the cold winter, you can enjoy the view of the river fog.

Nogawa First and SecondAdjustment Reservoir

When there is heavy rain, we preserve water of the Nogawa River (water capacity is about 160 times of average school swimming pool) to prevent flooding. In this reservoir, ponds, rice paddies and wetlands are maintained in order to support the restoration of nature in the neighborhood of the residents.

Illustration provided by: Nogawa Park Nature Observation Center

Tachikawa Loam

Musashino Loam

Musashino gravel layer

Rain

Spring

Nogawa RiverMiura Group

Kokubunji Cliff Line Nogawa park

Along the river Walking MapAlong the river Walking MapTokyo Metropolitan Government Construction Bureau River Division

Nogawa Course 1Nogawa Course 1

Start・Goal