WEBVTT X-TIMESTAMP-MAP=MPEGTS:183265,LOCAL:00:00:00.000 00:00:00.965 --> 00:00:04.881 Join us as we explore Medical Frontiers. 00:00:07.200 --> 00:00:09.748 According to the World Health Organization, 00:00:09.858 --> 00:00:15.384 physical inactivity is the 4th leading risk factor for death in the world. 00:00:17.328 --> 00:00:23.798 Walking has gained attention as one of the most effective ways of combatting a sedentary lifestyle. 00:00:26.314 --> 00:00:29.366 Japanese researchers have published reports 00:00:29.366 --> 00:00:33.748 suggesting that a unique walking method developed in the country 00:00:33.748 --> 00:00:38.181 improves conditions such as diabetes and hypertension. 00:00:38.604 --> 00:00:42.993 This method is revolutionizing cardiac rehabilitation. 00:00:46.600 --> 00:00:49.787 There are also new findings regarding running. 00:00:49.787 --> 00:00:54.979 Researchers have discovered that "slow running" may activate the brain. 00:00:56.335 --> 00:01:04.641 Today, we focus on these discoveries and introduce easy exercises that you can start right away to improve your health. 00:01:04.674 --> 00:01:06.341 So, let's begin! 00:01:09.200 --> 00:01:15.125 Located about three hours northwest of Tokyo by train is the city of Matsumoto. 00:01:18.294 --> 00:01:22.107 While global studies traditionally emphasized the number of steps, 00:01:22.412 --> 00:01:28.887 researchers in Matsumoto are pioneering a unique approach that goes beyond mere step count. 00:01:31.470 --> 00:01:36.400 This method, known as Interval Walking Training, or IWT, 00:01:36.400 --> 00:01:40.627 involves alternating between slow walking and fast walking. 00:01:42.300 --> 00:01:47.698 A study was conducted with middle-aged and older participants, divided into three groups: 00:01:47.698 --> 00:01:52.771 one that did no walking, another that walked 10,000 steps a day 00:01:52.771 --> 00:01:56.590 and a third that did 30 minutes of daily IWT. 00:01:59.221 --> 00:02:04.451 Five months later, the IWT group showed a decline in systolic blood pressure 00:02:04.451 --> 00:02:08.133 over four times greater than the 10,000-step group. 00:02:11.900 --> 00:02:17.237 Additionally, their diastolic blood pressure had decreased 2.5 times. 00:02:17.768 --> 00:02:24.834 If this new result can be maintained for five years, the risk of stroke is believed to drop by 40 percent. 00:02:29.100 --> 00:02:33.217 Another study found that IWT lowered the depression index 00:02:33.217 --> 00:02:37.349 by 50 percent in middle-aged and older people with depression symptoms. 00:02:37.850 --> 00:02:41.621 It also extended their sleep efficiency by 12 percent. 00:02:44.881 --> 00:02:50.444 Interval Walking Training was developed by a team at Shinshu University in Matsumoto. 00:02:50.960 --> 00:02:57.058 The university is playing a leading role in teaching IWT to middle-aged and older people. 00:03:00.226 --> 00:03:03.102 I'm 82. 00:03:03.148 --> 00:03:08.783 I thought exercise would be good for my health. 00:03:08.865 --> 00:03:16.587 I used to get sick often, but now, I rarely catch colds. It's a major change. 00:03:17.945 --> 00:03:24.585 Before beginning IWT, participants wear a device that can measure the amount of exercise they do. 00:03:26.417 --> 00:03:31.975 3,2,1... Go! 00:03:33.000 --> 00:03:36.386 Participants begin by walking at their own pace. 00:03:40.100 --> 00:03:43.908 They walk at a relaxed speed, as if taking a stroll. 00:03:48.545 --> 00:03:50.024 Three minutes later... 00:03:51.470 --> 00:03:59.522 Now, swing your arms vigorously. 1,2,1,2! Make it bigger! 00:04:01.561 --> 00:04:04.671 Following the instructions, they speed up. 00:04:08.300 --> 00:04:13.396 They take large steps, swinging their arms widely and opening their chest. 00:04:16.570 --> 00:04:20.258 They increase their pace until they're slightly out of breath. 00:04:25.900 --> 00:04:27.809 After three more minutes... 00:04:29.721 --> 00:04:33.283 Slow down when the music begins. 00:04:36.700 --> 00:04:40.314 The participants return to a slower walking pace. 00:04:44.400 --> 00:04:47.963 They take the opportunity to catch their breath or stretch. 00:04:53.200 --> 00:04:59.204 Three minutes of slow walking followed by three minutes of fast walking make up one set. 00:04:59.514 --> 00:05:02.976 Five sets are required, totaling 30 minutes. 00:05:05.299 --> 00:05:08.237 IWT was initially designed for athletes 00:05:08.237 --> 00:05:13.167 to boost their fitness by alternating between intense exercise and short breaks. 00:05:13.572 --> 00:05:17.817 It has been transformed into a walking method that anyone can do. 00:05:23.003 --> 00:05:26.803 It's refreshing. I'm sweating a lot. 00:05:26.897 --> 00:05:32.298 I'm not that tired. I've gotten used to it. 00:05:35.135 --> 00:05:41.773 A team led by Shinshu University Professor Masuki Shizue has been studying IWT. 00:05:44.179 --> 00:05:47.570 Dr. Masuki, it is great to have you on the program. 00:05:48.288 --> 00:05:50.426 It's my pleasure. 00:05:50.943 --> 00:05:54.471 Such groundbreaking and fascinating research. 00:05:54.542 --> 00:06:02.932 Our strength is that we have data on the effects of different amounts and intensities of walking. 00:06:03.080 --> 00:06:12.663 We have accumulated such data from nearly 10,000 people who took part in our studies. 00:06:13.732 --> 00:06:18.003 Masuki's team did an experiment with a group that did no walking, 00:06:18.003 --> 00:06:23.451 another that walked 10,000 steps a day, and a third that did IWT. 00:06:27.685 --> 00:06:33.653 After five months, the results showed that the hamstring muscles, necessary for raising the legs, 00:06:33.653 --> 00:06:38.904 were 12 percent stronger in the IWT group than in the 10,000-step group. 00:06:42.767 --> 00:06:49.680 Peak oxygen uptake, a measure of aerobic endurance, was also 10 percent higher in the IWT group. 00:06:50.641 --> 00:06:53.559 The exercise had improved their physical strength. 00:07:00.477 --> 00:07:04.582 Masuki believes that the group that walked 10,000 steps daily 00:07:04.582 --> 00:07:09.138 may not have walked with sufficient intensity and speed to improve their fitness. 00:07:13.535 --> 00:07:22.884 IWT can improve physical strength and provide other benefits. 00:07:23.008 --> 00:07:31.357 The key is to do it at a certain intensity for a certain duration. 00:07:32.768 --> 00:07:40.506 Michael Joyner, an expert in sports medicine, was among the first in the world to recognize the significance of IWT. 00:07:42.945 --> 00:07:45.159 I think it's a real breakthrough. 00:07:45.159 --> 00:07:51.195 And what's great about it is you have the community involvement, you've got the university involvement, 00:07:51.195 --> 00:07:58.361 and you've got principles of the same sorts of training that the elite athletes use to apply to older people. 00:07:58.361 --> 00:08:06.171 So it's really a just a great kind of three fold way to send a message and do good things for older people. 00:08:07.319 --> 00:08:16.167 In 2020, the American Physiological Society featured IWT in a textbook used by physicians and researchers worldwide. 00:08:17.402 --> 00:08:23.666 These are becoming textbook studies, widely cited and again, both the specifics of their program, 00:08:23.666 --> 00:08:28.110 but also as people try to learn lessons from their success 00:08:28.508 --> 00:08:32.300 and see how those lessons can also be applied to their own programs. 00:08:34.235 --> 00:08:40.080 Interval Walking Training was developed by Nose Hiroshi, under whom Masuki studied. 00:08:43.875 --> 00:08:46.471 Professor Nose, so lovely to meet you. 00:08:48.016 --> 00:08:51.049 Nice to meet you. 00:08:51.157 --> 00:08:52.652 How do we actually do it? 00:08:52.753 --> 00:08:56.569 We start by warming up. 00:08:58.001 --> 00:09:01.549 Nose recommends stretching before IWT. 00:09:04.132 --> 00:09:07.885 The proper posture is crucial for walking without fatigue. 00:09:08.731 --> 00:09:13.477 Look straight ahead, lift your hands as high as possible, then lower them. 00:09:16.904 --> 00:09:18.927 Begin with a slow walk. 00:09:20.354 --> 00:09:26.053 Walk leisurely, enjoying the surroundings. 00:09:26.153 --> 00:09:28.985 First is nice and slow. So we can have a conversation. 00:09:29.659 --> 00:09:32.056 Big stride? Or not such a big stride? 00:09:32.821 --> 00:09:35.336 Keep it small. 00:09:35.526 --> 00:09:39.651 I have to ask how old are you? You look so incredibly young. 00:09:40.504 --> 00:09:44.831 - Mentally young. - That's the most important thing. 00:09:45.122 --> 00:09:47.229 It's so important to be mentally young. 00:09:48.600 --> 00:09:53.758 You should feel relaxed and be able to enjoy conversation during slow walking. 00:09:59.366 --> 00:10:02.944 Then what sort of pace are we walking at for the high-intensity walking? 00:10:03.491 --> 00:10:05.968 Take big strides. 00:10:06.066 --> 00:10:11.215 After 1 to 2 minutes, you'll start to breathe slightly harder, and your heart rate will increase. 00:10:11.320 --> 00:10:14.580 Take longer strides than usual. 00:10:14.581 --> 00:10:17.794 So the key thing is this really nice long stride. 00:10:17.794 --> 00:10:19.845 Long stride, long stride. 00:10:21.461 --> 00:10:28.060 - Make sure that your heels touch the ground first. - OK, great, so heel-toe. 00:10:28.394 --> 00:10:33.447 By bending your arms at a right angle and swinging them back and forth widely, 00:10:33.447 --> 00:10:37.664 you will be able to walk with large strides naturally and comfortably. 00:10:38.663 --> 00:10:41.801 For slow walking, go as slow as you like. 00:10:42.091 --> 00:10:46.653 For fast walking, aim for a speed that slightly tightens your calf muscles. 00:10:48.185 --> 00:10:51.292 How many minutes do we need to be aiming for? 00:10:51.651 --> 00:10:59.073 - It's important to do 60 minutes of fast walking a week. - OK, great. 00:10:59.157 --> 00:11:01.707 So the 60 minutes is really the key thing a week. 00:11:05.300 --> 00:11:08.049 There's no need to do this all at once. 00:11:08.305 --> 00:11:13.489 Spreading it out into a few minutes' walk several times a day will give you similar effects. 00:11:17.519 --> 00:11:22.413 The team at Shinshu University is conducting joint research with a local hospital 00:11:22.413 --> 00:11:28.978 to explore the possibility of introducing IWT into the rehabilitation of heart disease patients. 00:11:32.055 --> 00:11:36.685 Onozawa Koichi suffered a myocardial infarction in 2015. 00:11:39.004 --> 00:11:43.635 For a while, he couldn't walk properly and had difficulty standing up. 00:11:45.488 --> 00:11:50.083 There are significant challenges in the rehabilitation of heart disease patients. 00:11:51.164 --> 00:11:59.666 Heart disease patients tend to avoid exercise, but it's crucial, particularly after diagnosis. 00:11:59.793 --> 00:12:06.609 Even after recovering from heart disease, low physical fitness can lead to a poor prognosis. 00:12:07.514 --> 00:12:09.761 Before starting rehabilitation, 00:12:09.886 --> 00:12:15.962 heart disease patients are given an accurate assessment of their physical fitness and cardiovascular function. 00:12:17.844 --> 00:12:22.784 Based on the results, doctors determine a walking speed that can be comfortably managed. 00:12:27.026 --> 00:12:32.605 The patients wear a device that records heart rates and other data during IWT. 00:12:39.317 --> 00:12:43.151 Onozawa has been doing IWT for three months. 00:12:45.372 --> 00:12:48.104 Please start. 00:12:49.300 --> 00:12:52.113 Tailored to each individual's fitness level, 00:12:52.113 --> 00:12:57.639 IWT can be done comfortably and safely, even by those with heart conditions. 00:13:02.135 --> 00:13:04.461 Switch to fast walking. 00:13:05.977 --> 00:13:11.885 Onozawa can now walk quickly without experiencing shortness of breath or palpitations. 00:13:21.400 --> 00:13:28.038 Initially, walking 10 minutes was a challenge, but he can now walk continuously for 40 minutes. 00:13:28.338 --> 00:13:31.441 In daily life, he can easily walk up slopes. 00:13:37.057 --> 00:13:41.272 After the session, the exercise data is shared with the hospital, 00:13:41.272 --> 00:13:44.885 allowing doctors to remotely check the patient's heart condition. 00:13:46.899 --> 00:13:53.896 In some hospitals, rehabilitation sessions are provided only once a week, instead of the optimal three times, 00:13:53.896 --> 00:13:57.658 due to labor shortages or patients living in distant areas. 00:13:59.937 --> 00:14:05.565 However, by introducing IWT, which can be done at home and remotely monitored, 00:14:05.565 --> 00:14:09.587 it will become possible to offer rehabilitation three times a week. 00:14:12.642 --> 00:14:20.081 IWT is easy to do. It can be done anytime, anywhere. 00:14:20.187 --> 00:14:30.106 It lowers the barriers for patients to start exercising and once they've begun, it's easy to continue. 00:14:31.499 --> 00:14:37.776 The research team conducted a study involving 10 heart disease patients, divided into two groups: 00:14:37.776 --> 00:14:41.193 one exercised using machines once a week 00:14:41.193 --> 00:14:46.726 and the other group, in addition to machine training, did IWT at least twice a week. 00:14:50.500 --> 00:14:57.006 After six months, the results showed an improvement in the pumping ability of the heart in the IWT group. 00:14:59.264 --> 00:15:06.390 The researchers also measured levels of a hormone called BNP, or brain natriuretic peptide, 00:15:06.390 --> 00:15:09.026 which is secreted when the heart is under stress. 00:15:09.918 --> 00:15:12.435 The IWT group showed improvement. 00:15:15.127 --> 00:15:21.431 However, the patients who did only machine training didn't see improvement, due to insufficient exercise. 00:15:23.365 --> 00:15:28.448 Onozawa's current goal is to resume running - something he used to love doing. 00:15:29.687 --> 00:15:40.960 I've gained muscle after starting IWT. I can now stand up and move around easily. 00:15:41.039 --> 00:15:49.157 I want to stay healthy for a long time. If that requires walking, I can easily do it. 00:15:49.871 --> 00:15:54.194 Research on Interval Walking Training is progressing around the world. 00:15:56.219 --> 00:16:02.812 Kristian Karstoft at the University of Copenhagen is exploring its introduction into diabetes treatment. 00:16:03.990 --> 00:16:10.792 We thought that the fairly low intensity was good for our population 00:16:10.792 --> 00:16:18.246 because at least in Denmark, most of the individuals who have type two diabetes are not that fit. 00:16:18.246 --> 00:16:22.402 They have not been used to doing that much exercise. 00:16:24.018 --> 00:16:29.431 Karstoft conducted a study involving middle-aged and older people with diabetes. 00:16:30.159 --> 00:16:38.038 They were divided into 3 groups: one did no walking, one walked at a normal pace, and one did IWT. 00:16:38.482 --> 00:16:42.891 For four months, he examined fluctuations in their blood sugar levels. 00:16:43.318 --> 00:16:49.672 He found that only the IWT group showed a 10-percent decline in blood sugar level variability. 00:16:51.300 --> 00:16:57.996 Smaller fluctuations indicate a better control of blood sugar levels, suggesting an improvement in diabetes. 00:17:01.126 --> 00:17:09.115 We would have to look into adherence, how we can optimize long term adherence to interval walking training 00:17:09.115 --> 00:17:14.685 and how we can maintain the intervention in large populations. 00:17:17.256 --> 00:17:23.435 The Shinshu University team is working to create a system in which IWT can be utilized 00:17:23.435 --> 00:17:29.545 not only in hospitals, but also in the broader community, with pharmacies playing a central role. 00:17:36.375 --> 00:17:39.058 Welcome. 00:17:39.058 --> 00:17:42.490 A type two diabetes patient visits the pharmacy. 00:17:43.376 --> 00:17:48.867 You're working very hard. Great job! 00:17:48.980 --> 00:17:52.465 I can walk for longer periods than before. 00:17:52.465 --> 00:17:56.343 You're probably less likely to get tired. 00:17:56.407 --> 00:18:01.590 I don't feel tired even after 20 minutes. 00:18:02.635 --> 00:18:08.981 First, patients deemed by doctors to need exercise therapy visit a pharmacy with a prescription. 00:18:10.600 --> 00:18:15.555 In addition to medications, the pharmacy provides guidance on IWT. 00:18:18.302 --> 00:18:25.415 Patients then carry out IWT at home and submit a device with their walking records to the pharmacy once a month. 00:18:27.946 --> 00:18:31.159 Pharmacists share this data with the patient's doctor. 00:18:31.375 --> 00:18:35.499 The doctor can use the data as a reference for the next examination. 00:18:36.930 --> 00:18:42.487 The university uses the accumulated data to explore even more effective instructional methods. 00:18:47.300 --> 00:18:54.657 This patient had high fasting blood sugar levels, but they declined 8 percent after 5 months of IWT. 00:18:58.266 --> 00:19:09.040 I don't exercise regularly, so I was surprised I was able to continue. It's easy to do. 00:19:09.147 --> 00:19:17.358 It's also great that the pharmacist helped me to care for my health. 00:19:17.437 --> 00:19:28.191 Many patients are told by their doctors to just walk, and they're unsure about what to do. 00:19:28.235 --> 00:19:32.289 We can do more than just provide patients with medication. 00:19:32.289 --> 00:19:40.616 We hope to play a central role in managing their health. 00:19:41.180 --> 00:19:46.332 IWT has also had a significant impact on patients' medical expenses. 00:19:47.183 --> 00:19:55.341 We have found that as physical fitness improves, all age-related conditions are alleviated. 00:19:55.341 --> 00:19:59.735 This leads to a reduction in healthcare costs. 00:19:59.831 --> 00:20:10.838 We have demonstrated that engaging in IWT for 5 months reduces medical expenses by 20%, 00:20:10.923 --> 00:20:14.925 when compared with a group not doing IWT. 00:20:15.056 --> 00:20:21.285 There some research which is now going on based on your incredible research on Interval Walking Training 00:20:21.285 --> 00:20:23.992 by you and your teams. How does it make you feel? 00:20:24.090 --> 00:20:29.060 Comparing different ethnic backgrounds, including genetics, can give us a better understanding. 00:20:29.175 --> 00:20:37.177 This provides a broader perspective on the effects of IWT, not limiting our focus to Japan. 00:20:37.295 --> 00:20:48.263 Looking ahead, I hope that daily IWT will become as natural as drinking water or having meals. 00:20:48.263 --> 00:20:54.269 I would be very happy to see IWT spreading not only in Japan, but also around the world. 00:20:54.395 --> 00:20:58.938 - So thank you so much. - Thank you. 00:21:06.100 --> 00:21:11.908 A Japanese research team has discovered that a simple exercise could improve brain function. 00:21:15.500 --> 00:21:20.102 It involves "slow running," at a pace similar to fast-walking. 00:21:23.500 --> 00:21:27.328 In running, there are moments when both feet are off the ground, 00:21:27.328 --> 00:21:30.760 while in walking, one foot is always on the ground. 00:21:31.301 --> 00:21:34.152 Slow running is a bit more demanding than walking, 00:21:34.152 --> 00:21:38.432 but the key is to run at a pace slow enough to keep a smile on your face. 00:21:44.351 --> 00:21:50.186 Soya Hideaki has been studying the impact of exercise on the brain for many years. 00:21:52.027 --> 00:21:56.889 Continuing moderate to vigorous-intensity exercises requires high motivation. 00:21:56.889 --> 00:22:06.337 If you stop, the benefits end. But there are questions on the effectiveness of light exercise. 00:22:07.800 --> 00:22:14.017 Soya's team examined how slow running affects the hippocampus in the brain, using rats. 00:22:16.169 --> 00:22:19.091 The hippocampus is responsible for memory. 00:22:19.229 --> 00:22:27.031 A dysfunction of neurons in the hippocampus is thought to result in memory decline and may trigger depression and dementia. 00:22:30.000 --> 00:22:35.543 In the experiment, the rats underwent 30 minutes of light- and moderate-intensity running. 00:22:36.481 --> 00:22:42.822 While many reports suggest that running boosts memory, it was unclear whether slow running has the same effect. 00:22:46.900 --> 00:22:52.767 Soya's team investigated the quantity of genes that improve the function of hippocampal neurons. 00:22:53.451 --> 00:22:59.228 The finding reveals that the results of slow running are similar to those in normal running. 00:23:00.491 --> 00:23:07.533 In another experiment, the team had the rats run for six weeks, then examined changes in the hippocampus. 00:23:10.029 --> 00:23:13.550 These images show neurons in the hippocampus of the rats. 00:23:13.741 --> 00:23:20.382 One group did no exercise, another did light-intensity running and a third did vigorous-intensity running. 00:23:21.464 --> 00:23:24.497 Showing in red are the newly born neurons. 00:23:27.601 --> 00:23:33.860 The number of new neurons increased 1.3-fold in the rats that did vigorous-intensity running, 00:23:33.860 --> 00:23:36.619 compared with those without exercise. 00:23:38.729 --> 00:23:46.811 But the increase in rats that ran at light-intensity running was about 1.7 times that of the no-exercise group. 00:23:49.164 --> 00:24:00.266 Light-intensity running is relaxing and easy, while vigorous-intensity running requires willpower. 00:24:00.336 --> 00:24:08.040 It's tiring and triggers the release of stress hormones, which negatively affect the hippocampus. 00:24:08.040 --> 00:24:14.101 That's why I believe vigorous-intensity running is not as effective as light-intensity running. 00:24:14.617 --> 00:24:21.714 Soya also conducted an experiment to determine whether light-intensity exercise affects the human hippocampus. 00:24:23.000 --> 00:24:28.773 Healthy, young participants underwent a pedaling exercise, followed by a memory test. 00:24:29.237 --> 00:24:36.204 Neural activity in the hippocampus during this test was observed using a high resolution functional MRI. 00:24:38.887 --> 00:24:45.039 Light-intensity exercise improved their test accuracy, compared with when they did no exercise. 00:24:47.829 --> 00:24:50.750 Soya also used functional MRI 00:24:50.750 --> 00:24:57.321 to examine how neural activity in the hippocampal subregions related to memory changed during the test. 00:24:59.192 --> 00:25:05.037 Neural activity significantly improved compared with when the participants did no exercise, 00:25:05.037 --> 00:25:09.843 showing that even brief, light exercise can activate the memory system. 00:25:11.957 --> 00:25:17.166 Soya also investigated how exercise affects the prefrontal cortex. 00:25:19.300 --> 00:25:25.896 Often dubbed the "brain's command center," the prefrontal cortex governs attention and decision-making. 00:25:29.945 --> 00:25:33.797 He did a study comparing the decision-making speed of participants 00:25:33.797 --> 00:25:38.347 when they did no exercise with when they did light-intensity exercise. 00:25:38.812 --> 00:25:41.848 First, the participants took a cognitive test. 00:25:44.622 --> 00:25:50.110 Then, for the next 10 minutes, they either did slow running or no exercise. 00:25:53.837 --> 00:25:56.653 After that, they took another test. 00:25:58.994 --> 00:26:01.580 The results showed that after slow running, 00:26:01.580 --> 00:26:06.439 the participants were faster at answering questions than when they did no exercise. 00:26:11.833 --> 00:26:17.508 What's more, when examining the changes in neural activity in the left prefrontal cortex, 00:26:17.508 --> 00:26:20.976 it was clear that lateral part had become activated. 00:26:23.700 --> 00:26:29.162 Neural activity improved when they ran, compared with when they did no exercise. 00:26:32.249 --> 00:26:40.712 Exercise activates the brain and muscles and helps us to feel positive. 00:26:40.712 --> 00:26:44.311 It's extremely important for us to feel pleasant. 00:26:44.432 --> 00:26:46.990 Exercise is a mood changer. 00:26:47.559 --> 00:26:53.527 Emotions are said to form when neural pathways in the hippocampus or the prefrontal cortex are activated. 00:26:53.527 --> 00:26:58.088 Any type of exercise can affect our emotions. 00:26:59.818 --> 00:27:07.366 Soya's team is studying whether listening to a groovy rhythm while doing exercise can activate the brain further. 00:27:12.025 --> 00:27:16.054 If you think about it, exercise derives from play. 00:27:16.054 --> 00:27:26.035 The more you focus on the fun side of exercise, the more you can benefit from it. 00:27:29.008 --> 00:27:34.459 Interval Walking Training and slow running are fairly easy to continue. 00:27:37.800 --> 00:27:45.629 The key to longevity through exercise is to continue it in a way that is enjoyable and suited to each person. 00:27:48.802 --> 00:27:53.577 And I really hope you'll join in making it a regular habit.