１７１

Walking can develop modern Human being power to live life−Role of the walking for heath of young in the modern society−１）

Masami HIRASHITA２）, Minoru KITA３）, Michiko YACHI３）and Yuji NOH４）

Abstract

In every country, advancing information technology and dependence on automobiles is affecting human beings’

health, specifically, leading to lack of exercise and adversely affecting dietary habits and sleeping time. Furthermore in

a great number of countries, mainly in urban areas, lifestyle−related diseases have developed and younger people tend

to have the problems of obesity and/or high blood pressure. If obesity is left as it is, insulin does not work properly

which causes high blood pressure, postprandial hyperglycemia and abnormal lipid metabolism. If these disorders are

also left untreated, they will progress to diabetes, vascular disorders and so forth, and eventually significantly

deteriorate the patients’ quality of life. Walking is one of the most effective means to reduce obesity. I will explain

outline the following topics so that we can learn more about walking. 1 Developing the power to live life 2

Developing autonomic nerves by experiencing nature 3 Developing personality for self improvement 4 Solving obesity

at young age 5 Developing iliopsoas muscle by fast walking 6 The secret of continuing walking exercise.

Key word : Walking exercise, The power to live life, Autonomic nerves, Obesity

1. Introduction

Humans learned to walk upright about 35,000,000 years ago. Since then, having walked on two legs, their throat

structure has changed and language has developed. Moreover, the brain has developed in size and complexity because

of the action of walking for a long time and the nutrients ingested via an omnivorous diet such as protein, vitamins and

minerals. However, as society has become more and more advanced in recent years, excessive calorie intake and a

significant lack of exercise have caused physical imbalances of the human body, such as high blood pressure, diabetes,

ischemic cardiac disease, cerebrovascular disorders, dementia and other conditions associated with obesity. Patients

with these illnesses used to be of middle-age and older, however, the number of young people who suffer from these

kinds of illnesses is rapidly increasing10). It has become a global problem17,12). For young people, lack of exercise not

only causes obesity but also impairs iliopsoas muscle development, causing difficulty with walking and bad posture,

which will become critical issues for them as they age and reduced mobility decreases their quality of life. Therefore,

it is extremely important to introduce and popularize walking to the general public, especially young people, in order to

prevent such problems. We will explain outline the following topics so that you can learn more about walking. a)

Developing the power to live life. b) Developing autonomic nerves by experiencing nature. c) Developing

personality for self improvement. d) Solving obesity at young age . e) Developing iliopsoas muscle by fast walking.

f) The secret of continuing walking exercise.

2. Developing the power to live life

In every country, advancing information technology and dependence on automobiles is affecting human beings’

１）：平成２４年１０月１０日受付；平成２４年１０月３１日受理。

Received Oct. 10, 2012 ; Accepted Oct. 31, 2012.

２）：金沢学院大学 スポーツ健康学部；Faculty of Sports and Health, Kanazawa Gakuin University.

３）：NPO石川ウォーキング協会；NPO Ishikawa Walking Association.

４）：金城大学；Kinjo University.

１７２ 金沢学院大学紀要「経営・経済・情報科学・自然科学編」 第１１号（２０１３）

health, specifically, leading to lack of exercise and adversely affecting dietary habits and sleeping time. To respond to

such changes in society, what will be needed for children and young people in the future is development of the power

to live life. The power for them to live life means “the quality and ability to find issues by themselves, learn from them,

think by themselves, make their own decisions and take action to solve them more efficiently and effectively”. And

needless to say, it also means “rich humanity including self-discipline, the ability to cooperate with others,

consideration of the feeling of others, the ability to be moved and so on” and “health and physical strength to live

vigorously” are essential (Fig. 1).

Fig.1 Concept of the power to live for vigorously Fig.2 Critical period to maintain health through a life

However, in a great number of countries, mainly in urban areas, lifestyle-related diseases have developed and younger

people tend to have the problems of obesity and/or high blood pressure. It is said that there are several critical periods

to cultivate and maintain the power to live life in the process of growth and development or aging. For example, it is

thought that there are specific things to be achieved in the childhood period, school-age period, youth period, middle

age period and old age period (Fig.2).

3. Playing outside in the childhood period develops autonomic nerves

The autonomic nervous system consists of “sympathetic nerves” and “parasympathetic nerves” that work inversely

with each other. When these two types of nerves make the digestive system, blood circulatory system, endocrine

system, reproductive organs and others work in a balanced manner in harmony with the information obtained from the

external world, the healthy condition, or homeostasis, is maintained13) (Fig.3). So far, it has been thought that

autonomic nerves can develop themselves and can be adjusted automatically without any conscious effort. However, in

recent years, as children tend to do less exercise and have less chance to play outside, and with the frequent use of air

conditioners, there is a concern that an increasing number of children may have a problem in adjusting blood pressure

by the autonomic nervous system, e.g. orthostatic circulatory accommodation reflex with changes in posture and

temperature regulation. From this point of view, walking stimulates skeletal muscles to contract rhythmically enabling

the sympathetic nerves to work steadily(Fig.4). As we usually enjoy walking in the natural environment with various

changes including hot or cold weather, etc., the hypothalamus’ function to regulate the temperature is developed and

therefore the autonomic nervous system is activated more. After walking exercise is completed, the parasympathetic

nerves work steadily, leading to a relaxed state. It can be thought that the more significantly the parasympathetic nerves

are activated after the exercise the further they induce a relaxed status, leading to good quality sleep. Good quality

sleep in the periods of childhood and school age can further facilitate movement of short-term memory from the limbic

cortex and hippocampus to the temporal lobe of the cerebral cortex to be stored as long-term memory (Fig. 4). In other

words, literally “sleep brings up children well”. This allows us to surmise that walking in the period of childhood can

contribute to the cultivation of solid academic capabilities, in addition to its function of activating the autonomic

１７３HIRASHITA・KITA・YACHI・NOH : Walking can develop modern Human being power to live life

nervous system enabling the sympathetic and parasympathetic nerves to work to develop a healthy body. Figure 5

shows the relationship between the sleeping hours and the result of scholastic ability test conducted for school children

in Hiroshima. It suggests that having an appropriate number of hours of sleep and deepening sleep with exercise can

stimulate development of the cerebrum (academic capabilities).

Fig.3 The redistribution of the blood is carried out by autonomic nerve. Fig.4 Relationship between Walking and Sleeping

Figure 5 shows the relationship between the sleeping hours andthe result scholastic ability test conducted for schoolchildren in Hiroshima.

Figure. 6 The growth and development curve ofdeveloped by Scammon

Figure 5 shows the relationship between the sleeping hours and the result of scholastic ability test conducted for

school children in Hiroshima. Figure 6 is the growth and development curve developed by Scammon, who advocated

that each part of a human body develops at a different pace respectively until the body reaches the age of 20. Each part

develops at a different pace and the growth ratio of each part reaches 100% at age 20 (the growth ratio of each part

varies in capacity and weight depending on age6). According to the curve, it is necessary to develop the autonomic

nervous system and form the foundation for building a strong body during the ages of 3 to 4 (until 3 to 4 years old),

and, after that, the nervous system further develops until 5 to around 8 years old. This peiord (from 5- to 8-year-olds) is

thought to be important for brain development and extension of the network of various nerves throughout the body

(called the pre-golden age). As the characteristics of this age, children demand various stimulation, including exercise

and a modest amount of stress, and therefore, it is important to let them enjoy playing, doing exercise and walking

without being bored. Walking is a simple exercise. For this reason, some more effort to keep walking as a habit are

needed. In other words, we are required to make effort to incorporate some enjoyable factors such as orienteering,

hiking, ski excursions, playing on the beach and outdoor activities. In addition, along with the development and growth

１７４ 金沢学院大学紀要「経営・経済・情報科学・自然科学編」 第１１号（２０１３）

of each function of the children’s body, it is important to let them experience walking in hot, cold and other

environments, and to experience changes in duration and pace of walking, and going over bridges, up and down hills,

along narrow paths, and other challenging factors in order for them to coordinate body movements (coordination) and

fully develop the functions of the information and nervous systems(Fig.4).

4. Children grow up to be highly motivated when they walk with their parent(s) or parents walk carrying

them on their backs

It is important to have the abilities to develop oneself, consider other people and cooperate with others living in

modern society. It is thought that whether or not a child is raised to be able to sympathize with others and show his/her

affection to others is influenced by whether or not the mother has raised him/her with enough affection in his/her

babyhood and childhood.

That is to say, a baby who was raised with the full affection of his/her mother is expected to grow up to be a child

who can develop himself/herself and become highly motivated (Fig.7). A mother’s walking while carrying a baby on

her hip or back would form the desirable personality of the baby.

Fig.7 Influence of the handling by mother who gives it to emotion in baby

5. Reducing obesity at a young age

As already described, recently, an increase in the number of obese adolescents has become a global issue. Needless

to say, obesity is caused by changes in dietary habits and lack of exercise. If obesity is left as it is, insulin does not

work properly3,14) which causes high blood pressure, postprandial hyperglycemia and abnormal lipid metabolism9). If

these disorders are also left untreated, they will progress to diabetes, vascular disorders2,11,15) and so forth, and eventually

significantly deteriorate the patients’ quality of life1,8,16) (Fig. 8).

Walking is one of the most effective means to reduce obesity. However, we need many days to lose weight by

walking even though we get adequate intake of protein and B-complex vitamins. For example, a person weighing 60

kilograms consumes only about 240 kilocalories by walking 10,000 steps. This energy consumption is not anything

more than the amount equivalent to a piece of cake or a bowl of rice. This is the reason we need several months to lose

weight by doing exercise. Figure 9 shows an example of 10 kg weight loss achieved with exercise19). According to the

graph, reducing 1 kilogram of fat requires 7,500 kilocalories of energy consumption. If we walk 10,000 steps every day

in hope of losing 10 kilograms, we need to use 75,000 kilocalories. In other words, we will need as many as 313 days

(75,000 kilocalories is divided by 240 kilocalories) to lose 10 kilograms by walking. This is the reason we find it

１７５HIRASHITA・KITA・YACHI・NOH : Walking can develop modern Human being power to live life

difficult to continue walking exercise every day when we try to lose weight by walking. On the other hand, excessive

diet restriction without careful consideration leads to a chronic lack of vitamins and minerals, causing some illnesses

and moreover, increasing the risk of serious illnesses. In order to lose weight reasonably by walking, we first need to

understand our ideal weight and determine the weight goal.

Fig.9 Changes in Weight during nine months by walking

BMI (Body Mass Index) is used for determination of obesity. The index is calculated using the following formula.

BMI= weight (kg) / height (m)

The BMI of 22 is the value with which people are least affected by illnesses (Fig. 10). Ideal weight can be calculated

in the following formula ; ideal weight = height (m) x height (m) x 22

Therefore, the weight goal can be calculated with : weight goal (kg) = current weight (kg) - ideal weight (kg).

Fat can be converted into energy efficiently by walking at “smile (steady) pace”18)(Fig.11). According to the rating of

perceived exertion (RPE) established by Borg, this corresponds to a pace of walking considered as “somewhat hard”,

which is slightly faster than normal walking speed. In terms of pulse (heart rate), it corresponds to 130 beats/min for

young people and 110 beats/min for middle-aged and older people.

Fig.8 The obesity progresses a disease so that domino falls down

１７６ 金沢学院大学紀要「経営・経済・情報科学・自然科学編」 第１１号（２０１３）

6. Developing iliopsoas muscle by fast walking

The Iliopsoas muscle is the biggest inner muscle of a human body. It maintains good posture and contracts to lift the

foot. In other words, walking with good posture is achieved through development of iliopsoas muscle. Infants learn to

walk as they develop their iliopsoas muscles. Recently, however, every generation tends to have poor posture due to

lack of exercise and/or long-hours of desk working, which impairs development of iliopsoas muscles, causing serious

problems. Iliopsoas muscles are strongly controlled by the frontal association area of the brain, therefore, it may be true

that deterioration of iliopsoas muscles more or less affects the frontal association area. For this reason, it is clear that

the number of children with low motivation is increasing. Iliopsoas muscles are those that lift the foot, therefore, it is

possible that walking can develop the muscles. In particular, the muscles will contract when we go upstairs and walk

uphill. In that sense, walking actively in the fields will develop iliopsoas muscles, followed by development of the

frontal association area collaterally, which is thought to be quite beneficial. Poor posture deteriorates the walking

ability and moreover lowers overall motivation as well. It is desirable to add some extra effort to daily walking exercise

to continuously develop the iliopsoas muscles. In order to do so, it is recommended to adopt interval walking ; a cycle

of fast walking for 3 minutes and then walking at a slow pace. It is suggested that3-min. fast walking develops

iliopsoas muscles when we walk rhythmically taking a bit longer stride once every three steps. In addition, some

studies have reported that those who practiced intervals of fast walking had a reduced rate of depression4).

Fig.10 relationship between BMI and existence disease index. Fig.11 The relations between changes in FFAand heart rate during 30 min walking.

7. Two efforts to continue walking exercise

1)To maintain the quality of life by walking, we need to work on walking actively and continue it. Motivation and

ability to continue to do things depends on the function of the frontal association area. The frontal association area is

controlled by monoamine system neurotransmitters including dopamine, noradrenaline and serotonin. That is to say, it

is thought that eating food that can easily produce neurotransmitters would contribute to maintaining a habit of walking.

Dopamine and noradrenaline are produced from the essential amino acid, phenylalanine. Vitamin C, folic acid, vitamin

B6, and minerals including manganese, iron, copper and so on work as catalytic substances for the production of

dopamine and noradrenaline. In addition, to produce serotonin, zinc, magnetium, and other minerals are necessary as

well as B-complex vitamins. Serotonin changes into melatonin in the evening. The body clock (circadian rhythm) is

regulated with melatonin and induces good quality sleep. We have already examined importance of sleep in the

previous section.

１７７HIRASHITA・KITA・YACHI・NOH : Walking can develop modern Human being power to live life

Fig.12 Neurotransmitters are produced by essential amino acids. Fig.13 Fluctuation in music can be created with1/f analysis.

2)Fluctuation contributes to the ability to continue walking

“Walking with excitement” or occasionally “walking with comfort (healing walk)” is believed to contribute to the

power to continue walking. Enjoyment, excitement and/or healing should be fully incorporated into walking exercise.

In other words, we can possibly continue walking when we walk in the place of “fluctuation in heart (relaxed)” where

we feel comfortable. Fluctuation in music can be created with 1/f analysis20) (Fig. 15). Comfortable (healing) music

fluctuates our hearts21) (brings about a relaxation). In contrast, we feel uncomfortable when we hear nuisance noise.

These types of “fluctuations” exist not only in music but also in nature, landscapes, human bodies and society. For

example, how do you feel when you walk in a large park, country lanes, narrow paths in forests and hills? We can feel

refreshing breezes of the season there. Moreover, we can feel the fluctuating state of strong and light breezes. How do

you feel when you listen to birds singing in trees? Birdsongs are not just a repeat of the same sounds but they change

tone slightly. How about the sound of a running stream? And how about the sound of waves lapping against the shore ?

When we listen to these sounds very carefully, we find they always change their tones. We feel more relaxed when we

walk in winding paths rather than walking on straight paved roads. The more the paths and roads we walk are varied,

the less we tire of them even though we may walk the same route every day. How much more relaxing would it be to

walk along the Great Wall of China compared to walking along motorways while inhaling exhaust fumes? This

fluctuation (comfort/relaxation effect) contributes to the close relationship between walking and tourism.

Reference

1) Astrand. PO, Rodahl.K Textbook of Work Physiology. The Taishukan Publishing Co., LTD., Tokyo, Japan, 94,1976.

2) Berenson,G. S., Srinivasan, S.R., Bao,W., Newman, W.p. 3rd., Tracy, R. E., Wattigney, W.A. Association between multiple

cardiovascular risk factors and atherosclerosis in children and young adults. The Bogalusa Heart Study. N. Engl.J.Med. 338.1650-

1656, 1998.

3) Brage, S., Wedderkopp,N., Ekelund,U.,Franks, P.W.,Wareham,N.J., Andersen,L.b.,Froberg,K Features of the metabolic syndrome are

associated with objectively measured physical activity and fitness in Danish children. Diabete care 27,2141-2148,2004.

4) Franks,P.W., Ekelund,U., S., Wong, M.Y., wareham, N.J. Does the association of habitual physical activity with the metabolic

syndrome differ by level of cardiorespiratory fitness?, Diabete care. 27,1187-1193,2004.

5) Hara,M., Iwata,F., Yoshino,Y., Okada,T., Harada,k., Ryou,S. Body fatness and cardiovascular disease risk factors in normal weight

school children . Jpn. J.Pediatric gastroenterology and nutrition, 11, 134-138(in Japanese),1997.

6) Hirashita,M. Action for the spread of making of health expansion of the old and middle age. Casebook,Tropical sports, health science

research institute. 1,1-8, 2011.

7) Kouda, K., Nakamura, H., Tokunaga, R., Takeuchi, H. Trends in levels of cholesterol in Japanese children from 1993 through 2001. J,

Epidemiol. 14 : 78-82, 2004.

１７８ 金沢学院大学紀要「経営・経済・情報科学・自然科学編」 第１１号（２０１３）

8) Kajioka,T., Ohsawa,I., Yoshida,T., Sato, Y. Body lifestyle Characteristics in normal weight obesity(masaked obesity) in Japanese

female high school students. Jpn. J.School Helth.38 : 263-269(in Japanese). 1996.

9) Lakka HM, Laaksonen DE, Lakka TA, Niskanen LK, Kumpusalo E, Tuomilehto J, Salonen JT. The metabolic Syndrome and total

and cardiovascular disease mortality in middle-aged men. JAMA,288,2709-2716,2002.

10) Matsushita, Y., Yoshiike, N., Kaneda, F., Yoshita, K.,Takimoto,H. Trends in childhood obesity in Japan over the last 25 years from

the national nutrition survey. Obes. Res. 12 : 205-2014, 2004.

11) National Institute of Health : Clinical guidelines on the identification, evaluation, and treatment of overweight and abesity in aduls :

the evidence report. NIH Publication, No.98-4083,August,1998.

12) Ryuji Bettsho Physical Strength and Posture Education of the Child. International Buddhist University bulletin 44 : 125-138 2007.

13) Saito.I, Mori M, Shibata H, Hirose H, Tsujioka M, Kawabe H. Prevalence of metabolic Syndorome in young men in japan. J

Atheroscler Thromb 14 : 27-30,2007.

14) Satter N, McConnachie A, Shaper AG, Blauw GJ, Buckley BM, de Craen Aj, Ford I, Forouhi NG, Freeman DJ, Jukema JW, Lennon

L, Macfarlane PW, Murphy MB, Packard CJ, Stott DJ, Westendorp RG, Whincup PH, Shepherd J, Wannamethee SG, Can metabolic

syndrome usefully predict cardiovascular disease and diabetes? Outcome data from two prospective studies. Lancet.371,1927-

1935,2008.

15) Stuhldreher,W.L., Orchard,T.J., Donahue,R.P., Kuller,L.H., Gloninger,M.H., Drash,A.L. Cholesterol screening in childhood :

sixteen-year Beaver County Lipid Study experience.J.Pediatr. 119,551-556,1991.

16) Tan,F., Okamoto,M., Suyama,A., Miyamoto,T. Tracking of cardiovascular risk factors and cohort study on hyperlipidemia in rural

schoolchildren in japan. J.Epidemiol. 10,255-261,2000.

17) Tanner,J.M, Growth at Adolescence, Blackwell,1962

18) Thuthumi. T Change of exercise intensity, FFA, Blood lactate and blood sugar. Japanese Society of Physical Education 22

p555,1971.

19) World Health Organization : Obesity : preventing and managing the global epidemic : report of a WHO consultation. WHO

Technical Report,894,WHO,Geneve,1999.

20) Yokokura.S., Kajiwara.Y., Ono. Shinichiro., Hirashita M., Kimura Kazuhik Comparison by the Rhythm Fluctuation Analysis of the

music that gold medalists and elite runners of the Japanese women marathon used for emotion operation. 50th ICHPER•SD

Anniversary World congress 2008, Proceedings. p. 648-654, 2008

21) Yokokura.S., Kajiwara.Y., Hirashita M.,Ono. Shinichiro., Kimura Kazuhik Rhythm Analysis of the music that Japanese women

marathon runners used for emotional operation. Researches, The 4Th ICHPER.SD Middle East Regional congress, Egypt p. 69-77,

2008.

p595,1971.