Walking Guidebook - 東京都福祉保健局€¦ · then you’ll lose your balance for the upper...

S u p e r v i s e d b y : J a p a n W a l k i n g A s s o c i a t i o nB u n k y o D i s t r i c t H e a l t h a n d W e l l n e s s D e p a r t m e n t

H e a l t h P r o m o t i o n S e c t i o n

BunkyoWalking

GuidebookBasic knowledge which you should know

01 02Bunkyo Walking Guidebook

Walking is an exercisethat is done amonga wide range of ages.

□ Can do everyday□ Anyone can do it□ Hardly costs any money□ Can balance your mind and health□ Can lead to a fun lifestyle

Five Benefit

Five Effects

I n t h e b e g i n n i n g

One sport that you can do without any tools or a gym is

walking. Even for those who feel “sports” is a high hurdle to

get over, a day doesn’t go by that we don’t walk. Walking

isn’t just a way to transport from one place to another,

walking is a fine sport once you understand the basics of it.

For those who are thinking “I want to start doing sports, but I

don’t have time” “I want to do sports at my own pace” “I

might be able to do sports if it wasn’t so time consuming”,

how about walking? Regardless of age, gender, or lifestyle

you can start walking. In addition, you can discover great

things about your city through a commute by walking.

This guidebook is a summary of the basics of walking. If you

read this, we are convinced that you will understand the

health benefits and effective ways of walking. Walking is a

sport that by continuing you will understand the benefits. We

have separately prepared a walking map. Please use our

map and guidebook to discover the charm of walking.

□ De-stress□ Vitalize your brain □ Maintain and improve □ Strengthen muscles□ Prevent and improve lifestyle-related diseases

cardiopulmonary function


Do you want to try

from somewhere near you?

A walking lifestyle you can do easily

Discovery walk in areas that you live in or go to daily.

Health walking

Tourism walking

Active walkingAs an outdoor sports walk, you can get away from your daily life style and leave the city and tread hills or do outside activities such as “hiking trails and footpaths.” A walking style where you can expect to feel more relaxed, see and hear the unknown regions, enjoy new views, and enjoy historical sites.

Using history or eating to make it a theme, you make it a small trip with your friends, a pilgrimage walking that goes along with overnight and long-distance transportation, or a style that is designed for communica-tion with friends through walking events that contribute to the regional vitalizations.

By discovering new things or rediscovering things by going to regional festivals or cafes you can stimulate your everyday life and raise your emotions and enjoy.

Even if it’s somewhere near your house try walking somewhere you usually don’t.Or, use your lunchbreak or break time to walk freely.

It’s a style that you consciously walk to improve your health by planning the time and distance. You can prevent, avoid, get rid of sickness, strengthen muscles, improve circulation, and even use it as a diet

First, see what you can do. Even if you start walking and you find it a pain or troublesome you might not be able to do it long term. Try adjusting it to your own lifestyle and do it.

STYLE

WALK

1

STYLE

WALK

2

STYLE

WALK

3

STYLE

WALK

4

STYLE

WALK

5

POINT 1

Originally, walking is supposed to be

something that was as natural as breathing or blinking. Walking is the first step to build our

health. We should consciously make

opportunities to walk.

GOAL!

START!

The excess amount

is stored for

emergency, which is

also turned into fats.

Y e t , p l e a s e t h i n k b a c k

Even when we are home do we not ask “bring the newspaper or pass the drink which are two or, three meters away from us.”

If we find such distances troublesome then

Before we realize it, are we not trying our best to avoid walking outside?

As a result of convenient transportation

methods being invented, we don’t walk as often.

The human body is made in a way that

things such as our metabolism and

daily activity (locomotion) will correctly

consume our energy.

It may seem “easy” to not

have to walk but,

In the long run it will

become “painful.”

By not moving our muscles, our

muscles will deteriorate, blood

circulation will worsen, our

body temperature will lower,

and those will become the root

of many health issues

From the time that we open our eyes in the morning till we got to sleep at night we unconsciously do the followings

Breathing Blinking Walking

Walking is

natural

0605

Know your heart rate

Simple calculation method of target heart rate Target heart rate = (220 - Age) x 【Target exercise intensity 60% ~ 75%】

Are you a fast walking type? Are you a long walking type?

Example: If you’re 60 years old

Target heart rate within the range of 96 to 120(220-60)x 0.6 = 96 (220-60)x 0.75 = 120

□ Increase time (increase in steps) □ Increase intensity (walking faster)

The walking speed varies from person to person. Some people feel comfortable at a pulse even at 120 beats/minute, others feel a little pushed at 90 beats/minute. In addition, heart rate changes with the physical condition at that time. As a method of self-checking by an individual, it is good to perform within the range that one feels from "easy" to "somewhat hard", depends on one’s sense (subjectivity/awareness). The higher the intensity goes, the shorter the exercise time will be. It also increases endurance. However, the probability of injuries such as joints also increases. The more experience you gain in walking the more in tune you will keep with your body.

As a simple way to measure heart rate (as an indicator), take three fingers of the hand on the artery of the wrist, measure the pulse rate for 10 seconds with a clock and, calculate the heart rate for 1 minute by multiplying that value by 6. ※ In recent years, there are also instruments to measure more accurately.

As a measure of momentum, there is a method to measure your heart rate. The effect of exercise is represented by 【intensity × time】.

How to measure your pulse

In order to increase the effectiveness

POINT 3

A guaranteed goal to

execute is essential

Although how it helps to create a physical and mental health, suddenly setting a high target makes it hard to keep going. Moreover, it may harm your health by applying such an excessive load. Those who are yet to start are better to aim to walk 10 minutes longer. Then, you will walk about 1,000 steps. If you start from enjoyable walking without forcing yourself, you can continue for a long time.

The increase of steps in your daily life

2010

The Goal (2021)

Age

20-64 years old

Over 65 years old

20-64 years old

Over 65 years old

Male

7,841 steps

5,628 steps

9,000 steps

7,000 steps

Female

6,883 steps

4,585 steps

8,500 steps

6,000 steps

Know your average number of steps per day.Let's measure the total number of steps in a week by wearing

a pedometer. Calculate the average number of steps per day.

* Individuals who don’t usually walk three to four times a week, should begin from one to three times Let's set goals that you can carry out according to your lifestyle.

Chart Source: Ministry of Health, Labor, and Wealth Health Japan 21 (Section2) from partial reprint

POINT 2

Plus 1,000 steps = 1 day / 4,000 steps

Plus 2,000 steps = 1 day / 6,000 steps

The next step (six months later)

The Goal (one year later)

Example: For those who usually have few steps, plus 1,000 steps A person with 2,000 steps per day + 1,000 steps = 3,000 steps (approximate 3 months)

(It’s okay to break it down to 10 minutes × 3 times in one day)

* Maximum heart rate

Bunkyo Walking Guidebook


Warm-upDo stretching

Back StretchW i t h y o u r h e e l o n t h e ground, lock your fingers and with your hands inside out, slowly raise your hands over your head.

Side StretchLightly set your feet apart, lock your hands and go to the right while pulling your hands to the side over your head. (Same for the left side)

Calves StretchPut your left foot one step behind. Place your back heel on the ground, bend your front knee and put your weight on the front foot. (Same for the right side)

Inner-thigh StretchSpread your feet widely apart and drop your hips. To prevent your knees f rom bending inward place your hands along your thighs.

Swing your arms as you step in place, gradually raise your movements along with your legs and arms. Swing your arms widely and slowly while being careful not to fall.

Stretching is defined as "An exercise to moderately stretch your muscle and increase muscle’s flexibility” and is a simple exercise which is done easily anytime for maintaining and promoting health.

Before stretching, stamp up.Do stretching after warming up.

Each session holds 8 to 10 seconds.Don’t push yourself and breathe slowly without any excessive movement.

Effects of stretching

Be more flexible

Promote blood circulation

make your body easier to move

Effective for relaxing your heart and body

Remove waste matter fatigue for tomorrow

□□□□□

Stretching

1 2 3 4

POINT 5POINT 4

Pick shoes which fit you

When choosing shoes in the shop, start from wearing the shoes on both feet as you normally do and be make to tie them properly to align the size.

Those that bend along the move of your foot when you step.Although it is possible to walk with jogging shoes and light shoes for hiking, exclusive walking shoes are recommended. Check if it can react smoothly to your step movements.

Toe roomWhen wearing from the heel, choose shoes which will have enough space for your toes. But if it is too big, it will be tiring.

Find the best shoes to fit your feetThe looseness for your ankle or instep will cause friction and, result in

blisters and soreness. It is preferable to have shoes that you can adjust with shoelaces.

CHECK

1

CHECK

2


POINT 7

Find a proper walking way

which meets your purpose

and keep good posture

Keep your conscious to make an isosceles triangle with three points of your knee cap, thumb, pinky toe.

※It is vital because if you don’t balance your legsthen you’ll lose your balance for the upper half of your body

Way to walk to increase the effectiveness of exercise

Beautiful way for daily walk

Way to walk uphillIf you change the way you walk uphill and upstairs not only it will lighten the burden on your body, it will also pre-vent you from tripping over and falling.

Look a little ahead

Relax your shoulders

Have just the right amount of tension around your lower stomach or abdomen

Swing your arms well balanced between right and left arms while walking

Have your knees and toes land facing forward

Lightly bend your elbows and compactly swing them

Narroweryour stride than usual

And land with the entire

sole of your feet.

Pay attention on your

each step

POINT 6

Build beautiful &

correct posture of

your body

If you walk while keeping a bad posture,it will burden your body and cause injuries or failures. If you stretch as shown on the right figure, you can get closer to having a beautiful posture.

How to obtain a beautifully good posture!!

①Raise both hands and stretch your back②Next, raise your heels and stand on your toes③While keeping your balance, put your hands down, and slowly lower your heels

The standard posture is when your ear-shoulder-ankle line is aligned in a straight line. Try to put your weight in the center axis of your body.

Check posture

Each person has a habit which one obtains over the long life we live, such as one shoulder is lower than the other, neck is tilted. There are a variety of stances, which cause to be distorted. Check your pose in the mirror or have someone look at it for you.

Understand your body’s habit

Check if it isn’t tilting to the right or left

Shoulders

Check if they are in a

straight line

Waist

Check if the height of them

is even.

Head

Abdomen


Know the importance of walking, care for your feet, and

Make a habit of walking

even throughout the years

Use both hands to bend and spread your toes. Furthermore, massage like your pushing on the back of your entire foot with both hands, such as the base of the toes, the arch, the heel and so on.

Massage your calves with both hands on opposite sides. Massage and loosen from your things through ankles.

Massage from your toes

Sit on the floor with your soles put together and open the knees like opening a book, grab the t ip of your foot with both hands and extend your back muscles and tilt your torso forward.

Stretch your inner thigh and your hip joint

Massage and loosen your entire leg

Cross your legs, put your hands on top of your knees and slowly raise your head. Cross the other leg over the other and repeat the same thing.

Stretch the back of your leg(standing)

Its recommended that you do this on grass or somewhere you can sit, but if you can’t do this immediately, try to do this during the day like after taking a shower or before going to sleep.

POINT 8

Cool Down Stretch

POINT 9

Find your favorite items

If it’s a short-distance walk your normal clothes will be fine. When you’re going on a long-distance walk, wear clothes which are easy to walk such as sports clothes. Clothes like jeans will become heavy with sweat and rain so fabric which is sweat-absorbent and quick-drying is better. In order to walk hands free, use a fanny pack or backpack which will help you walk balanced.

Outfit

Convenient items

UV sunglassesOnes that are

clear to see the scenery are

recommended.

Water bottle

For hydration

HatTo avoid direct

sunlight

Towel

Backpack and/or pouchWalk with your

hands free

Sports wear etc.

Easy-to-move clothing

Sun screensTo protect your

skin

Blister preventionProtect with

pads sold at the market

UV


As you move your body, you use glucose as energy, causing blood sugar levels to decrease. In addition, continued exercise reduces visceral fat and makes insulin easier to work, resulting a body less likely to raise blood sugar, and lowers the risks of diabetes, heart disease, stroke, cancer, locomotive syndrome, depression, dementia, etc. Just moving an extra 10 minutes a day can extend your healthy lifespan and get healthy through (+10) plus ten .

※1 Locomo = “locomotive syndrome” refers to a state where you becomes easy for falls and fractures due to bone and joint diseases, muscle weakness, declining balance ability and, where there is a high risk of necessity and you requires nursing care because you will no longer be able to live on your own.

※2 Healthy life expectancy: Health Japan 21 (second) is said to be "a period when you can live without everyday life being restricted due to health problems."

Let’s take the first step to improving our health!

In order to live activelyeveryday

○Find parks and exercise facilities near your house and use them.○Actively participate in local sports events.

Prevents and improves life-style related diseases

Strength improvementThe muscular strength hits its peak in the 30s and then declines by 2 to 3% a year until around 60 years old, 15% when it is over the age of 60 and 30% when it is over the age of 70. In addition to aerobic exercise including walking, if you do muscular strength improvement training, muscular strength will be maintained and improved. In the case of elderly people, continuing muscle train-ing also improves endurance, flexibility, balance ability and preventive effect on osteoporosis.

Maintenance and improvementof cardiopulmonary function

By walking, the blood circulation of the body improves, and the work of the heart and the lung flour-ishes. As cardiopulmonary function increases, the risk of infection such as cold can be lowered.

Good sweating to refreshthe mind and body

Appropriate exercise helps to relieve stress and elevate your mood, and walking is said to improve the balance of autonomic nerves. Implementation of walking more than 30 minutes a day or your regular exercise more than 5 days a week leads to good quality sleep and becomes a physical and mental rest.

Prevent dementiaAppropriate exercise is effective to prevent the onset of hypertension or diabetes, which is a risk factor for Alzheimer's disease. In addition, there are researches showing that doing "dual task movement" which simultaneously performs a cognitive task such as aerobic exercise and calculation is effective in preventing dementia. It is also good to enjoy new discoveries while changing your walking route from time to time.※3 Alzheimer's disease is a disease of the brain causing problems in memory, thinking, and behavior.

In local community

○Commute by walking or biking.○Take another look at your work environment. ○Use medical examinations and health guidance as an opportunity to move your body.

At work

○On your days off, enjoy the outdoors with your family and friends. ○If you keep in mind to communicate face-to-face rather than just through emails and phone calls, you’ll naturally move your body.

With people

Smart life1 Smart life2

Smart life3

Smart life4

Smart life5

※1

※2

※3

18-64 years of ageMove your body cheerfully!

65 years of age or olderDon’t just stay still, be active!

Let’s start with what you can do Let’s start with what you can do

Are you healthy “KenkoDesuka” ManTokyo Metropolitan Health Promotion mascot

Plus ten

+10+10

Small ActionForever HealthySmall ActionForever Healthy

Plus 10

40 minutes a day

60 minutes a day

Small ActionForever HealthySmall ActionForever Healthy

Start with what you can do!

15 16

※4

Bunkyo Walking Guidebook

Since muscular strength and chewing strength are deeply related, managing your mouth health care is important even for sports. Take good care of teeth by daily brush your teeth using a toothbrush, floss, interdental brush etc., by taking precautions to prevent dental cavity and gum disease, and by treating your teeth with regular dental checkups. Also, as eating functions such as "chew" and "drink" deteriorate with age, you should keep in mind that mindfully eating, chewing, and gargling widely, raise the function of your mouth. This can prevent aspiration pneumonia and becoming frail.※4 Frail: a state in which each one’s mental and physical vitality (e.g. muscular strength and cognitive function) declines with age, causing daily living function disorder, and in which of need of long-term care, and the risk of death, etc. increases.

A single food contains various nutrients, and by combining the food of a meal as "staple food, main dish, side dish", diverse foods are com-bined and balanced taking in the necessary nu-trients in a balanced manner. Bones and mus-cles become strong and sturdy with moderate exercise and proper nutrition. Also, calcium is necessary for prevention of osteoporosis, but a moderate stimulant is necessary for absorption of the bone, which is promoted by walking. Let's eat and exercise well.

Main dishDishes which are based on meat, fish, eggs, soybeans and soy products, etc., which serve as a source of protein

Staple foodDishes mainly contain-ing rice, bread, noo-dles, and pasta as a source of carbohy-drates

Side dishDishes which are

mainly based on vegetables, pota-t o e s , b e a n s (except for soy-b e a n s ) , m u s h -rooms, seaweeds, etc., which supply various vitamins, m i n e r a l s a n d

Nutrition ・dietary

Healthy weight Index BMIIf your BMI falls between 18.5 to 24.9,it is a measure of healthy weight

BMI = Weight (kg) ÷ Height (m) ÷ Height (m) * Less than 18.5 is low weight (thin) and over 25.0 is obese

“Moderate degree of drinking" means average daily consumption of alcohol is about 20 grams. Continuous overdrinking will cause health problems such as cancer and lifestylediseases.People who have a habit of drinking will get drunk depending on their physical conditions.Therefore you need to know your appropriate amount, andhave no alcohol day at least twice a week.

Liquor

Health of teeth and oral cavity

Tobacco ～100 harms and not a single benefit～The hemoglobin in red blood cells has a role of transporting oxygen taken into the lungs to each cell of the body, but carbon monoxide contained in tobacco easily binds to hemoglobin more than 200 times compared to oxygen. Therefore, smoking restricts oxygen transport to the whole body, causing a kind of oxygen deficient state, and endurance drops. In addition, since tobacco’s smoke contains many harmful carcinogenic substances, it causes various diseases such as cancer, heart disease, and chronic obstructive pulmonary disease (COPD). Smoking harms not only the smok-ers themselves but also the people around them. Therefore we recommend to use this opportunity to stop smoking.

Here is a medical institution where you can receive smokingcessation treatment in Bunkyo Ward

Bunkyo Ward tobacco and health Search

Side streamsmoke Hazardoussubstance

NicotineCarbon monoxide

Ammonia Carcinogen

Liquor types and their standard content of pure alcohol. One medium

sized beerbottle 500 ml

One refined sake 180ml

Whiskeybrandy

double 60mlOne glass of

shochu 180mlOne glass ofwine 120ml

5%

20g

Alcohol frequency

Amount of pure alcohol

Type andamount of drinks

15%

22g43%

20g35%

50g12%

12g

Nicotine

Mainstreamsmoke

Carcinogenic chemical substances

approx. 70 types

～ 3 meals a day, balanced well withstaple food, main dish and side dishes ～

～ Good drink is better than any medicine, but moderation is important ～For the making of a healthy bodyFor the making of a healthy body

Are you healthy “KenkoDesuka” ManTokyo Metropolitan Health Promotion mascot


Walking etiquette1. Hey! Do your morning greetings with a refreshing bright.

Smile and feel great to walk!

2. At a crosswalk, don’t get hurried and keep your pace,Always follow the signal and hold your patience to wait for the signal.

3. Don’t spread out. The road isn’t just for participants. For two way traffic, have a mindset to let them have the right of way.

4. Your trash, your responsibility. Take it home.Walk with kindness in your heart for the environment

5. Be grateful to the area’s road that allows you to walk.Walk with a caring heart!

*Using your smartphones or wearable devices “while walking” is dangerous.

Obey public rules and enjoy walking.

B u n k y o W a l k i n g G u i d e b o o k

Editing & Publishing

Phone Number

Supervise

Bunkyo Ward Academy Promotion Division Sports Promotion Division Kasuga Ward, Kasuga 1-16-21

03-5803-1308

general corporation Japan Walking Association (JWA) Health Promotion Division, Health and Hygiene Department, Bunkyo Ward (pages 13 to 16)

October, 2018

Print number D0518055

POINT 10

Points of Walking

to remember

Water occupies about 60% of the body thus important for the body. If you don’t rehydrate for the amount you lost by sweating, it causes trou-bles such as dehydration. Drink one cup of water before walking, and even while walking or after-wards, frequently drink before you feel thirsty. Especially in the summer when you sweat more frequently, minerals (salinity etc.) will run out, so you should replenish them at the same time.

Hydration

The relationship between nutritionally well-balanced meals and walking are indispens-

able for health promotion. Anytime is a good time to walk, but generally, the exercise

immediately after eating an ample amount of food (within 30 minutes) isn’t recommend-

ed as it affects the digestive absorption of food in the stomach and intestines. Try to

make fine adjustments to the time you start walking and walking speed based on the

amount of food, the type of food (good digestion / absorption) or physical condition.

Walking and meals

Even if you try to do something good for your body, you can’t push yourself or it’ll be counterproductive. People with pain in the knees and waist, those with cardiovascular disorders and, those with a medical condition such as diabetes and hypertension should do it after consulting with your doctor.

People with a medical condition should consult with a doctor

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3 21211

1

13

5

10

6

9

4

7

8 1

17

3

2

15

34

3236

37

7

2

1817

1920

22 23

21

16

2615 24

251114

1227

913

29814

30

10 28

13

37

11

3210

7

33159 12

173616

1835

24 6 31

23

8

1935

3722

521

25 47

6

3

2034

36352

26

3432

36

335

4

271

31

325

28 33

28

26

330

4

27

3929

2

2930

25313

124

38

23

2

22

30

21

20

31

1629

3316

15

1734

1

1819

35

1527

1417

13

14

10

191828

111220

13

922

26

823

21

76

24

125

411

725 5

6

101

3

2

48 3

1

9

6

29

6 7

43

44

42

45

4134

40 4635

3936

272638

2837

25

192

24

18

2320

2117

22

1629 9

28 5 15

10

30 8

2731

1137

38

13

32

1239

4

3

2

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36

4335

44 1

45

40

46

42

4111

10

1

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14

136

8

34

35

29

372836

27

38

26 3923

25 41

40

1224

1511

16

1817

39

13

14

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2872711

10 38

19

2625213623

22837226

35920

30

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34109

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215

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28

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321225

157

20

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1627

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241618

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2915

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23197

8

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20

21

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9

12

13

22

8411

237

3

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2

56

1

筑土八幡町

津久戸町

揚場町

神楽坂三丁目神楽坂二丁目

神楽坂一丁目

下宮比町

岸河楽神

飯田橋一丁目 Iidabashi 2-chome

Sarugaku-cho 2-chome富士見二丁目 Kanda Surugadai 2-chome

三崎町一丁目飯田橋

四丁目

Misaki-cho 2-chome

Misaki-cho 3-chome

外神田四丁目Sotokanda 2-chome

外神田五丁目

Sotokanda 6-chome

上野三丁目上野一丁目

上野二丁目

Ikenohata 1-chome

Ikenohata 3-chome

Ikenohata 2-chome

Ikenohata 4-chome

谷中二丁目

西日暮里三丁目

巣鴨一丁目

C h i y o d a W a r d

荒川区

Yayoi 2-chome

Yayoi 1-chome

Honkomagome 6-chome

Honkomagome 2-chome

Honkomagome 4-chome

Honkomagome3-chome

Honkomagome 5-chome

Honkomagome 1-chome

Hongo 6-chome

Hongo 7-chome

Hongo 4-chome

Tokyo Dome City

Tokyo Dome City

Hongo 3-chome

Hongo 5-chome

Hongo 1-chome

白山四丁目

白山三丁目

Hakusan 5-chome

Hakusan 1-chome

Yushima 2-chome

Yushima 4-chome

Yushima 3-chome

Yushima 1-chome

Sendagi 2-chome

Sendagi 3-chomeSendagi 5-chome

Sendagi 1-chome千石二丁目

千石四丁目

Sengoku 1-chome

西片二丁目

Nishikata 1-chome

Koishikawa 2-chome

小石川四丁目

Koishikawa 3-chome

小石川五丁目

Koishikawa 1-chome

Kasuga 2

Kasuga

Nezu 2-chome

Nezu 1-chome

Mukogaoka 2-chome

Mukogaoka 1-chome

Koraku 2-chome

Koraku 1-chome

小石川四

白山三

湯立坂下

Sengoku1

Ochanomizu St.

Juntendo Hospital

Tokyo University Campus

Tokyo University Hospital

Hongo 3-chome St.

Hongo 3-chome St.

Hongo 2

湯島四

Yushima 3

Nezu Station

Sendagi 2

Nezu ShrineEntrance

Doukan Yamashita

道灌山下

Kamifujimae

動坂下

本駒込四

Komagome Fuji-mae駒込病院

Sendagi 1

Sendagi 5

Honkomagome 3

Kichijoji Templei

Hongo Oiwake

Komagome Sendagi-cho

向丘二白山上

Mukogaoka 1

Tokyo University Agriculture Department

Tokyo University Agriculture Department

Hongo 6

Tokyo University Main GateKoishikawa 2

Suidobashi Station

Kikuzaka-shita

Korakuen

Korakuen

Tomisaka-ue

Kasuga Station

Kasuga1

Masago Saka-ue

Tokyo Dome City

都営飯田橋駅

Omagari

Omagari

Denzuin Temple

Denzuin Temple

白山二

飯田橋

飯田橋

飯田橋飯田橋

日暮里

末

湯島

Sendagi

本郷三丁目

本郷三丁目

御茶ノ水

Ochanomizu

Suidobashi

西日暮里

To

kyo M

etro G

inza Line

Tokyo Metro Nam

boku Line

Toei Oedo Line

Tokyo Metro Marunouchi Line

Tokyo Metro Chiyoda Line

東京メトロ東西線

線

Chuo

-do

ri Ave.

Kuramae-hashi-dori Ave.Sotobori-dori Ave

Kasuga-dori Ave.

旧白山通り

り通川千

り通せみよ

道ビヘ

坂干網

吹上坂

坂新

神明坂

Tanukizaka Slope

Ogyuzaka Slope

Dangozaka

Nezu Uramonzaka

Shinsaka Slope

Yakushizaka S

lope

坂殿御

Joshinji Tem

ple

Rengejizaka Slope

Igazaka Slope

Yayoiza

ka S

lope

Akebonozaka Slope

Zenkojizaka Slope Shinsaka Slope

菊坂

Shinsaka

Slope

Shin-ikizaka SlopeIkizaka Slope

Chuyazaka

Fujimizaka Slope

Ochanomizuzaka Slope

Ikizaka Slope

Tomisaka

Ushisaka

坂藤安

坂新

Tadonzaka Slope

坂り返見

Aioizaka Slope

Yushima Slope

Shin-tsumagoizaka SlopeTsumagoizaka Slope

Mikumizaka Slope

Sanemorizaka Slope

中坂

Tenjin Otokozaka Slope

Kiridoshiza

ka Slope

坂平昌

坂水清

Guyzaka S

lope

Tenj

in O

nnaz

aka

Slo

pe

Yokom

izaka Slope

Tenjin Meotozaka Slope

Muenzaka Slope

本駒込五

坂百三

Hongo 2-chome

Hakusan

Todai-mae

Takebezaka Slope

Korakuen

Kasuga

Kasuga

Honm

yojizaka Slope

Rokkakuzaka S

lope

To

ei Mita Line

Hakusan-d

ori A

ve

Korakuen

Suidobashi

Sendagi

Hongo 3-chome

Hongo 3-chome

Ochanomizu

Iidabahi

Sengoku

Tokyo Metro N

amboku Line

Honkomagome

Nezu

Suehiro-cho

Tenso ShrineTenso ShrineTenso Shrine

Sendagi 3-chome Daini Children's PlaygroundSendagi 3-chome Daini Children's Playground

Komagome ParkKomagome Park

SendagiSendagi

Sudo ParkSudo Park

Historical Landmark ofTide Watching TowerHistorical Landmark ofTide Watching Tower

SezoninSezonin

Sendagi Fureai-no-Mori ParkSendagi Fureai-no-Mori Park

Historical Landmark of SōsekiNatsume’s Former Residence (House of Cat)Historical Landmark of SōsekiNatsume’s Former Residence (House of Cat)

Kaizo-ji Temple (The Grave of Miroku Gyoja)Kaizo-ji Temple (The Grave of Miroku Gyoja)

Ikubunkan Junior, Senior and Global High SchoolIkubunkan Junior, Senior and Global High School

Nippon Medical SchoolNippon Medical School

Nippon Medical SchoolAffiliated Hospital Nippon Medical SchoolAffiliated Hospital

Nezu ChurchNezu Church

University of Tokyo Engineering DepartmentUniversity of Tokyo Engineering Department

Ueno Zoological GardensUeno Zoological Gardens

Toshogu ShrineToshogu Shrine

Bunkyo Academy UniversityBunkyo Academy Junior CollegeBunkyo Academy UniversityBunkyo Academy Junior College

Nishikatamachi churchNishikatamachi church

Koishikawa Hakusan ChurchKoishikawa Hakusan Church

Keika Junior, Senior,and Business High SchoolKeika Junior, Senior,and Business High School

Toyo University HakusanCampusToyo University HakusanCampus

Murata Girls' High SchoolMurata Girls' Junior High SchoolMurata Girls' High SchoolMurata Girls' Junior High School

Russian Orthodox ChurchRussian Orthodox ChurchKoishikawa SecondaryEducation SchoolKoishikawa SecondaryEducation School

Hongo Catholic ChurchHongo Catholic Church

Tokyo MetropolitanKomagome HospitalTokyo MetropolitanKomagome Hospital

Half Floor HermitageHalf Floor Hermitage

Mukogaoka High SchoolMukogaoka High School

Monument ofZhu ZhiyuMonument ofZhu Zhiyu

Tokuda ShuseiFormer ResidenceTokuda ShuseiFormer Residence

Kaneyasu Fancy Goods StoreKaneyasu Fancy Goods Store

Toyo Gakuen UniversityToyo Gakuen University

Oin Junior andSenior High SchoolOin Junior andSenior High School

Former MotomachiElementary School Former MotomachiElementary School

Showa DaiichiHigh SchoolShowa DaiichiHigh SchoolPolytechnic High SchoolPolytechnic High School

Tokyo SixthBuilding OfficeTokyo SixthBuilding Office

Japan-China AcademyJapan-China Academy

Bunkyo School forthe Visually ImpairedBunkyo School forthe Visually Impaired

Junior and Senior High Schoolat Oksuka, University of Tsukuba Junior and Senior High Schoolat Oksuka, University of Tsukuba

Chuo University Departmentof Science and Engineering Chuo University Departmentof Science and Engineering

Chuo University High School Chuo University High School

Josen-in TempleJosen-in Temple

Shiratoribashi BridgeShiratoribashi Bridge

Kami-Tomisaka ChurchKami-Tomisaka Church

Joudaiin TempleJoudaiin Temple

Shukutoku SC Juniorand Senior High SchoolShukutoku SC Juniorand Senior High School

Tokyo Gakugei UniversitySenior High SchoolTakehaya Elementary nd Junior High School

Tokyo Gakugei UniversitySenior High SchoolTakehaya Elementary nd Junior High School

Takehaya High SchoolTakehaya High School

Shin-Shiratoribashi BridgeShin-Shiratoribashi Bridge

Tokyo Medical andDental University Dental HospitalTokyo Medical andDental University Dental Hospital

Tokyo Medical andDental University Dental HospitalTokyo Medical andDental University Dental Hospital

HijiribashiHijiribashi

Tokyo Medical andDental UniversityTokyo Medical andDental University

San’nen-ji TempleSan’nen-ji Temple

Japan School of PharmacyOchanomizu CampusJapan School of PharmacyOchanomizu Campus

Reiun-ji TempleReiun-ji Temple

The Grave of Kasuga-no-TsuboneThe Grave of Kasuga-no-Tsubone

Hibuseinari ShrineHibuseinari Shrine

Sanshiro Pond (Ikutokuen Shinji-ike)Sanshiro Pond (Ikutokuen Shinji-ike)The University of Tokyo HospitalThe University of Tokyo Hospital

ShiomiShiomi

Yaegaki DaiichiChildren's PlaygroundYaegaki DaiichiChildren's Playground

Nezu 1-chomeNezu 1-chome

Morikawa-choMorikawa-cho

DaimachiDaimachi

Daimachi DainiDaimachi Daini

Seiwa ParkSeiwa Park

Hatsune PlazaHatsune Plaza

Kasuga1-chomeKasuga1-chome

Rekisen ParkRekisen Park

Koraku ParkKoraku Park

Hongo 4-chomeHongo 4-chome

Masago Masago

Hongo Water Station ParkHongo Water Station Park

Motomachi ParkMotomachi Park

Global Kids KasugaenGlobal Kids Kasugaen

Shinhana ParkShinhana Park

ShimizuzakaueChildren's PlaygroundShimizuzakaueChildren's Playground

Ochanomizu ParkOchanomizu Park

Kiridoshi ParkKiridoshi Park

Yushima 3-chomeYushima 3-chome

Inoue ParkInoue Park

Hakusan 2-chomeDaini Children's PlaygroundHakusan 2-chomeDaini Children's Playground

Koishikawa 1-chomeKoishikawa 1-chome

MaruyamaFukuyamaMaruyamaFukuyama

Hakusan 1-chomeHakusan 1-chome

Maruyama Shinmachi ParkMaruyama Shinmachi Park

Mukogaoka2-chomeMukogaoka2-chome

Hakusan 5-chomeDaini Children'sPlayground

Hakusan 5-chomeDaini Children'sPlayground


Honkomagome 2-chomeHonkomagome 2-chome


Sengoku ParkSengoku Park

Sengoku RyokuchiSengoku Ryokuchi

Hayashi-cho Hayashi-cho

Honkomagome 2-chomeDaini Children’s Play GroundHonkomagome 2-chomeDaini Children’s Play Ground

Sengoku 1-chomeSengoku 1-chome

Sengoku 4-chomeSengoku 4-chome


HonkomagomeHonkomagome


Shinmei ParkShinmei Park

Dozaka ParkDozaka Park

Komagome ParkKomagome Park

Honkomagome 2-chomeDaini Children’s Play GroundHonkomagome 2-chomeDaini Children’s Play Ground

Kagomachi ParkKagomachi Park

Rikugi ParkRikugi Park

Hakusan ParkHakusan Park

Nezu 2-chome DainiChildren's PlaygroundNezu 2-chome DainiChildren's Playground

Nezu 2-chomeNezu 2-chome

Seirin PlazaSeirin Plaza

Dai-KannonDai-Kannon

Dangozakaue Plaza Dangozakaue Plaza

Sendagi ParkSendagi Park

Yushima-no-SatoIntensiveCareHome for the Elderly

Nezu-jinja Shrine

Akamon Gate (Goshuden-mon of the former Maeda Clan’ s Residence)

Koishikawa Korakuen

Yushima Tenman-gu Shrine

(Yushima-tenjin)

Park Entrance

Historical Landmark of Yushima-seido

Japanese Walking Association

Toyo Bunko

Kougan-ji Temple

Tennen-ji Temple

Chogen-jiTemple

Entsu-jiTemple

Daiun-jiTemple

Historical Landmarkof Seitosya

Dozaka Remains

Tenso Shrine

Kichijo-ji Temple

Nankoku-ji Temple (Meaka Fudo)

Inoue Enryo Memorial Museum

IchigyoinTemple

Hakusan ShrineDaien-ji Temple (The Grave of Takashima Shuuh)

Enjo-ji Temple (The Grave of Yaoya Oshichi)

Joshin-ji Temple

Gangyo-jiTemple

Saikyo-jiTemple

Hakusan YokujoPublic Bath

Historical Landmark of Tetujiro Inoue’ s Former Residence

Kabuki Public Bath

Denzuin Temple

ShinjuinTemple

Hozoin Temple

Fukujuin Temple

Former Habitat of Kafu Nagai

Historical Landmarkof Dojinsya

Suwa-jinja Shrine

Kitano-jinja Shrine (Gyutenjin)

Printing Museum

Historical Landmark of Haginosha

Monument of Utako Nakashima

Monument of Toko Fujita

Japan-ChinaFriendship Center

The Baseball Hall ofFame and Museum

Historical Landmarkof Koshojuku

Zenko-ji TempleTakuzōsu-inari Shrine

Koishikawa Grand Shrine

Historical Landmark of Kiku-fuji Hotel

Hoshin-ji Temple

Historical Landmark of an Inn of Sakuragi Ichiyo

Chosen-ji Temple

Former Iseya Pawn Shop

Genkaku-ji Temple (Konnyaku Enma)

Yayoi Pottery Archeological Monument

Yumeji Takehisa Art Museum, Yayoi Museum of Art

Tokyo University

Wadatsumi no Koe Monument

Sakuragi Shrine

Historical Landmark of Takuboku and Yoshiyuki Ishikawa’ s Housing

Japan Football Museum

Mikawa-inari Shrine

Mitamasha -jinja Shrine

Tsumagoi-jinja ShrineOrigami Hall

Kanda-jinja Shrine(Kanda Myojin)

Tokyo Waterworks Historical Museum

Tokyo Wonder Site

Kotohira-jinja Shrine

Toyo Gakuen University Historical Reference Room

Shusse-inari Shrine

The Kodokan Judo Institute (Judo Reference Library and Judo Library)

Hosho Noh Theater

National Museum of Modern Architecture and Archives Koan-ji

Temple

The Mitsubishi Economic Research Institute (Mitsubishi Archives Division)

Museum of Health and Medicine

The University Museum, The University of Tokyo

Kyu-Iwasaki-tei (former Iwasaki’s residence and garden)

Ichiyo Higuchi Memorial of Death

Historical Landmark of Oiwake Milestone

Fukunoyu Public Bath

Kusuo Yasuda's Former Residence and Garden

Yogen-ji Temple

Historical Landmark of Former Komagome Farm Product Store

Renko-jiTemple

Historical Landmark of Kotaro Takamura’ s Former Residence

Fabre Insect Museum (Mushi no Shijin no Yakata)

Ten’ei-ji Temple

Korin-ji Temple (The Grave of Koan Ogata)

Kogen-ji Temple (Dai-Kannon)

Miyako Higashi Rokujizo

Sen’nen-jiTemple

Kindonichi Hall

Fuji Shrine

Residence of Komagome Village Headman

〇〇〇〇

Legend of Bunkyo Walking Map

500m0m

Shinobazu-dori Fureai Hall

(Community Center)

Rikugi Park Athletic Field

On the right at

the road

Ikenohata 2-chome

No traffic light on the Kikuzaka-dori Ave. Pay attention

especially to bicycles passing by.

No pedestrian crossing.Pay attention to car and bicycle.

S/GBunkyo

General Gymnasium

In preparing the map, we used the 1 / 10,000 topographic map issued by Geographical Survey Institute with their approval. (Approval number Hei 25 Jou Shi, No. 581) Prohibited reproduction without permission. Print number D0518055

S/GKoishikawa

Sports Ground

Bunkyo Yanagi-cho Public Lavatory

Ward Office

Regional Activity Center

Ward Nursery School

Ward Children's Center

Ward Kindergarten, Elementaryand Junior High School

Library

Other public facilities

Park

Children's Playground

Public Lavatory

Emergency Evacuation Shelter (in case of big fire caused by earthquakes)

Evacuation Shelter

Police Station

Koban

Fire Station

Other Public Offices

Post Office

Non-public Schools

Hospital

Shrine

Temple

Cemetery

Public Bath

Block code

Seidogiwa Public Lavatory

Bunkyo-Ward Komagome

Public Lavatory

Sendagi Elementary SchoolSendagi Elementary School

Komagome Nursery SchoolKomagome Nursery School

Public Health Service Center Hongo Branch OfficePublic Health Service Center Hongo Branch Office

Shiomi Regional CenterShiomi Regional Center

Bunkyo Sendagi-no-sato Intensive Care Home for the ElderlyBunkyo Sendagi-no-sato Intensive Care Home for the Elderly

Hongo Fire Station Komagome Branch OfficeHongo Fire Station Komagome Branch Office

Bunkyo Showa Elderly Housing Service CenterBunkyo Showa Elderly Housing Service Center

Hongo Fire Station Nezu branch OfficeHongo Fire Station Nezu branch Office

Mukogaoka Nursery School

Mukogaoka Children's Club

Mukogaoka Nursery School

Mukogaoka Children's Club

Nezu Elementary SchoolNezu Kindergarten

Nezu Elementary SchoolNezu Kindergarten

Dairoku Junior High School

Dairoku Junior High School

Hongo Post OfficeHongo Post Office

Hongo Elementary SchoolHongo Elementary School

Bunkyo Kasuga Post OfficeBunkyo Kasuga Post Office

Koishikawa Tax OfficeKoishikawa Tax Office

Koraku KindergartenKoraku Kindergarten

Bunkyo Cleaning OfficeBunkyo Cleaning Office

Suido Nursery SchoolSuido Children's HallSuido Nursery SchoolSuido Children's Hall

Koishikawa Post OfficeKoishikawa Post Office Koishikawa Welfare WorkshopKoishikawa Welfare Workshop

Sashigaya Elementary School

Sashigaya Elementary School

Sashigaya Nursery School

Sashigaya Nursery School

Hosaka Nursing Care Room for Sick ChildrenHosaka Nursing Care Room for Sick Children

Tomisaka Advisory Center for Senior CitizensTomisaka Advisory Center for Senior Citizens

Bunkyo Hakusan-no-sato Intensive Care Home for the ElderlyBunkyo Hakusan-no-sato Intensive Care Home for the Elderly

Kagomachi Primary SchoolKagomachi Primary School

Kagomachi Community HallKagomachi Community Hall

Komagome Police StationKomagome Police Station

Showa Elementary SchoolShowa Elementary School

Bunkyo Showa Elderly Housing Service CenterBunkyo Showa Elderly Housing Service Center

Meika KindergartenMeika Kindergarten

Sengoku Nursery SchoolSengoku Children’ s Hall

Sengoku Nursery SchoolSengoku Children’ s Hall

Bunkyo Pension OfficeBunkyo Pension Office

Yanagicho Kodomo-no-MoriYanagicho Kodomo-no-Mori

Daisan Junior High SchoolDaisan Junior High School

Motofuji Advisory Center for Senior CitizensMotofuji Advisory Center for Senior Citizens

Bunkyo Cleaning OfficeBunkyo Cleaning Office

Hongo Children's HallHongo Children's ClubHongo Children's HallHongo Children's Club

Hongo Child Daycare CenterHongo Child Daycare Center

Hongo Tax OfficeHongo Tax Office

Hakusan-Higashi Children's HallHakusan-Higashi Community Hall Hakusan-Higashi Children's Club

Hakusan-Higashi Children's HallHakusan-Higashi Community Hall Hakusan-Higashi Children's Club

Daiichi KindergartenDaiichi Kindergarten

Shimoi Nursery SchoolShiomi Children's Center Shimoi Nursery SchoolShiomi Children's Center

Bunrin Junior High SchoolBunrin Junior High School

Daikyuu Junior High SchoolDaikyuu Junior High School

Honkomagome Area CenterHonkomagome Area Center

Komagome Regional Activity CenterKomagome Regional Activity Center

Shiomi Regional Activity CenterShiomi Regional Activity Center

Hongo LibraryHongo Library

Ogai Mori MuseumOgai Mori Museum

Sendagi Fureai-no-Mori ParkSendagi Fureai-no-Mori Park

Nezu Regional Activity CenterNezu Regional Activity Center

Nezu LibraryNezu Library

Nezu General CenterNezu General Center

Academy MukogaokaMukogaoka Regional Activity Center

Academy MukogaokaMukogaoka Regional Activity Center

Education Center b-lab (Youth Plaza)Education Center b-lab (Youth Plaza)

Academy YushimaAcademy Yushima

Bunkyo Museum (Furusato Rekishikan)Bunkyo Museum (Furusato Rekishikan)

Kumin Center (Community Center) Kumin Center (Community Center)

Rekisen Regional Activity CenterRekisen Regional Activity Center

Ohara Regional Activity CenterOhara Regional Activity Center

Sengoku LibraryAcademy SengokuSengoku LibraryAcademy Sengoku

Rikugi Park Athletic FieldRikugi Park Athletic Field

Koraku Park Junior Baseball GroundKoraku Park Junior Baseball Ground

Bunkyo Civic Center

Bunkyo City Office

Bunkyo Academy Foundation Civic Hall

Touristic Information

Bunkyo Civic Center

Bunkyo City Office

Bunkyo Academy Foundation Civic Hall

Touristic Information

Masago Central LibraryMasago Central Library

Yushima General Community CenterYushima Library

Yushima General Community CenterYushima Library

Yushima Regional Activity Center

Yushima Regional Activity Center

Honkomagome Minami Nursery SchoolHonkomagome Minami Nursery SchoolHonkomagome Minami Children's HallHonkomagome Minami Children's Hall

Bunkyo LiteraturePath Courseapprox. 11 km

Dozaka-ue

Komagome Park

Bunkyo General Gymnasium

approx. 7,143 steps approx. 1 hour and 15 minutes approx. 225 kcal

S / G

the Number of steps Time needed Energy consumptionThe starting and finishing point

:Koishikawa Sports Ground

approx. 15,714steps approx. 2 hour and 45 minutes approx. 495kcal

S / G

the Number of steps Time needed Energy consumptionThe starting and finishing point

Higashi Ikebukuro

Hongo Oiwake

★★

★★

Bunkyo Academic Path

Courseapprox. 5 km

Sengoku 1-chome

Hakusan-ue

Hakusan-shita

Kamifuji-mae

Fuji Shrine Entrance

Dozaka-ue

Hongo Yayoi

Denzuin-mae

Gyutenjin-shita

Hongo 3-chomeMasago

Saka-ue

Football Museum Entrance

Kikuzaka-shita

Ikizaka-shita

Yushimatenjin Entrance

Yushima-seido-mae

Nezu 1-chome

Nezu Shrine Entrance

Dangozaka-ue

Go under the Hijiri-bashi Bridge

Don’t go up to the right side

Hakusan2-chome

Ward Boundary

Village andTown Boundary

Chome Boundary

Metropolitan Expressway

Main Road

JR Station

Private RailwayStation

Subway Station

Subway Exit

Toden

Bus Route

Nezu Shrine

Nippon Medical

School●

Button Type Traffic Light

●100-yen Shop

Hakusan-ueConvenience Store●

L-AGEBuilding

●Men's Clothing Store

●Memorial Site of the Death of Ichiyo Higuchi

Hakusan-dori Ave.

Pay attentiionwhen crossing

Rikugien Gardens

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