30 Minutes of Walking Benefits

30 minutes of walking benefits and tips for making it a habit

Are you exercising for your health?
“I know I should exercise but can’t keep up…”
“I don’t want to do hard exercise…”
Aren’t there a lot of people who think like this?
Here I introduce you to the 30 minutes of walking benefits and tips to make it a habit.

You don’t need special equipment to walk, and it’s easy for anyone to start.
One of my friends started walking 13 years ago.
At first, she started walking to lose weight, but she fell in love with walking, and even now, 13 years later, she still walks every day.

Start walking today! I would be happy if you think so.

The physical and mental benefits of walking

First, I will introduce the physical and mental benefits of 30 minutes walking.
There are many effects of walking, but I will introduce some for you who want to start walking.

Benefits for the body

When you walk, your body uses up energy.
30 minutes walking will consume about 100Kcal of energy. 100Kcal is roughly 38g of bread or 63g of rice.
Some people may wonder, “Is it just a 30-minute walk?”
But what if you do it every day?
100Kcal x 365 days = 36,500Kcal
They say that 7,200 Kcal is required to reduce 1 kg of fat. You will burn 5kg of fat by keeping up 30 minutes walking through one year!

In addition, walking increases energy consumption, reduces fat, and reduces weight to prevent and improve lifestyle-related diseases.
Obesity is defined as a BMI over 25 in the Obesity Classification (Japan Obesity Society).
Obesity and lifestyle-related diseases are closely related, and the risk of lifestyle-related diseases increases.

There are various lifestyle-related diseases as the following;

high blood pressure

Even if you don’t see an improvement from obesity by walking, you can still see the prevention and improvement from lifestyle-related diseases.

Mental benefits

Next, let’s talk about the 30 minutes of walking benefits for your mental health.
Aerobic exercise like walking promotes the secretion of β-endorphin in the blood.
As a result, they say that it promotes the increase of alpha waves, relieves mental tension, and brings you pleasure and psychological health.
Beta endorphins are also known as natural pain-relieving drugs in the brain and are famous for their ability to promote feelings of euphoria and ecstasy.
Surprisingly, walking releases pleasure hormones.
In addition, walking reduces negative emotions such as tension, depression, hostility, fatigue, and confusion and increases positive emotions such as vitality.
I have experienced that walking reduces worries and anxiety and increases exhilaration and fulfillment.

The first step to making 30 minutes walking a habit

“Even if you know the effects of walking, it doesn’t last long.”
I will introduce the first step to making walking a habit.

Start with a 5-minute walk.

As a point to start walking, it is to start with 5 minutes first.
From the beginning, it is essential not to be enthusiastic about “Let’s walk for an hour!”.
Try 5 minutes every day.
When trying to create a new habit, it is much easier to stick to it if you start with something too small.
The brain doesn’t like sudden changes.
An hour’s walk can provide too much shock on your brain.
Start with 5 minutes. It will eventually lead you to 30 minutes of walking and its benefits in the future.

Recommended time for walking

Morning is the recommended time for a 5-minute walk.
Walking in the morning feels great.

Here are three benefits of walking in the morning.

Regulating the biorhythm
Serotonin secretion
Increased health awareness

The human body has an internal clock.
Sunlight, exercise, and diet effectively adjust your body clock rhythm.
Exercising by walking in the morning, bathing in the sunshine, and eating will set your body clock.
Also, when exposed to sunlight, a hormone called “serotonin” is secreted.
“Serotonin” stabilizes mood and appetite.
And exercising in the morning will increase your health awareness.
You will learn to choose healthy foods and move your body naturally.
A morning walk can change how you spend your time afterward.
For this reason, I strongly recommend you walk in the morning.

Points to note when walking

Here are some things to keep in mind in walking:
Have you ever heard that you should walk with a long stride and a big wave of your hand?
I think it’s essential to walk with that kind of posture.
However, you don’t need to walk with long or fast strides when you have just started walking. It just increases your fatigue and makes you annoyed.
The most important thing about posture is to stretch your spine.
Take comfortable strides. That’s it.
In addition, let’s do it at a reasonable pace according to your physical condition and physical strength.
Also, there is a risk of dehydration, so don’t forget to drink water frequently.


This time, I introduced the effects of walking and tips for making it a habit for those who want to start walking.
Walking has benefits both physically and mentally.
Also, your life rhythm will be in place by making it a habit.
I have been walking for more than ten years too, and it has made me physically and mentally healthy.
If you continue for a year, you can feel the change of the four seasons and feel happy about small things every day.
People of any age can walk, and since it does not require any special equipment, it is easy to start.
Although the exercise intensity is low, it is possible to continue.
Would you like to incorporate walking into your life?
I hope your life gets better.

Take a Japanese anti-aging secret through a natural supplement!

LEARN MORE About Effisoy, made of fermented soy bean germ
The only supplement to contain fermented soy isoflavone beside Japan.


The best anti-aging lifestyle

Recommended anti-aging Lyfestyle methods

Anti-aging methods are all things that anyone can do daily. You may be able to keep your body youthful by improving your Lifestyle and slowing down the aging process. Here are some of the best anti-aging lifestyle tips.

Get good quality sleep.

Getting good quality sleep is crucial because your body secretes growth hormones during sleep. Growth hormone activates metabolism, so it not only repairs damaged cells but also maintains the skin’s firmness.
A good night’s sleep is a good night’s sleep within the first 90 minutes of falling asleep. Growth hormone secretion decreases with age, but good-quality sleep promotes secretion.
To get good quality sleep, let’s bathe in the light of the sun in the morning and during the day. Before you go to bed, take a warm bath to warm up your body and make it easier to relax and fall asleep. Therefore, it is vital to regulate the internal rhythm.

If you don’t sleep enough at night, you’re more likely to get lifestyle-related diseases, and your body won’t be able to rest appropriately. It causes many disadvantages.
The necessary amount of sleep varies by person. According to the Japanese Ministry of Health, Labor and Welfare’s “Sleep Guidelines for Health Promotion,” 6 to 8 hours is appropriate.

Refrain from drinking

You will also need to consider the best anti-aging lifestyle in your drinking habit. When your body decomposes alcohol, it generates active oxygen that causes aging, so it is desirable to use it sparingly. The recommended amount of alcohol is about one drink a day. In addition, let’s be conscious of making a rest day about three days a week.

A nightcap induces drowsiness but makes it easier to wake up in the middle of sleep, resulting in poor sleep quality. On days when you drink alcohol, we recommend enjoying it with dinner.

Exercise moderately

Moderate exercise is perfect for anti-aging. Exercise improves blood flow and keeps your body functioning young. Exercise also prevents muscle wasting. If you increase your muscles by moving your body, your basal metabolism will also increase. Exercise can also prevent obesity, so it helps you to avoid lifestyle-related diseases.
For example, light exercise such as walking will improve the function of antioxidants that decompose active oxygen and prevent oxidation of the body. In addition, it is safer to refrain from strenuous exercise that causes shortness of breath, as it increases active oxygen.

Take a Japanese anti-aging secret through a natural supplement!

LEARN MORE About Effisoy, made of fermented soy bean germ
The only supplement to contain fermented soy isoflavone beside Japan.

5 Anti-aging Foods

You will see tons of anti-aging secrets in shops from cosmetics to supplements to exercise classes. But the most essential base is simply the foods you take. Today we introduce you 5 anti-aging foods, and one more from the Japanese diet.

1. Banana

Banana is a food rich in B vitamins. Many of the B vitamins are involved in various metabolisms.

2. Salmon

Astaxanthin contained in salmon has an antioxidant effect. We can expect it to suppress oxidative stress, which is the cause of aging.

3. Citrus fruits

The third of the 5 anti-aging foods is a very common one. Citrus fruits are rich in vitamin C. Vitamin C has a high antioxidant effect. We can expect it to prevent cancer and improve immune function.

4. Avocado

Avocados are rich in vitamin E, which is a powerful antioxidant. Vitamin E suppresses active oxygen that causes aging.

5. Almonds

Almonds, like avocados, are rich sources of vitamin E. Vitamin E not only has an antioxidant effect but also promotes blood circulation and increases metabolism. We can expect it to prevent skin aging and improve coldness and stiff shoulders.

Additional: Soybean food

After the above 5 anti-aging foods, I like to introduce you one fantastic food. You may not have a habit of eating soybean. But it is one of the staples in Japan. Japanese people are known for their excellent health, like long life expectancy and low breast cancer onset ratio.
Soybeans contain soybean saponin, which has an antioxidant effect, soybean lecithin, which lowers total cholesterol; and oligosaccharides, which increase the beneficial bacteria in the intestine.

You can take the soy’s health essence through a natural supplement!

Please let us introduce one amazing review in Amazon, who took the same health secret as Japanese women through Juveriente®’s EFFISOY®.  Very long, sorry, but she expressed her super joy with full of texts. (This is about her menopause symptom, but it also helps other difficulties by aging even after the menopause age. )

I Am Now Free of Hot Flashes!!: I am 49 years old and was thrown into surgical menopause after very large cysts were found on both of my ovaries and I was forced to have a complete hysterectomy and salpingo-oophorectomy. I began having symptoms immediately which compounded my difficult recovery from surgery since I had to have a vertical incision laparotomy. Hot flashes were so intense that I slept in just my hospital gown, no blankets and a fan pointed at me all day and night. When I came home it wasn’t better. I was having flashes every 30-45 minutes. It was torture. I started watching YouTube videos about hysterectomies before my surgery so I had a frame of reference. While watching I came across a naturopathic doctor who specializes in women’s health. She had very specific suggestions for dealing with the various symptoms of menopause. For hot flashes, she recommended Effisoy. There were no reviews (remark: in 2019) anywhere on the internet but I was desparate and bit the bullet. After about 2 weeks I felt like maybe the flashes were letting up but I couldn’t tell. Then about 2 days ago I was watching a movie with my husband and I sprang up and said, “I haven’t had one hot flash today!” I was convinced after saying it out loud I would jinx myself. Well, I’m three days now free of hot flashes. I immediately ordered another bottle of Effisoy and just got it in the mail (thank you Amazon Prime 1 day shipping!). I would highly recommend trying this if you are suffering with hot flashes. But be patient and don’t miss a day. It took nearly a whole bottle to work for me. I was 100% faithful at taking it every day just after breakfast. I won’t be without it now. For those worried about the soy in this, this soy is a fermented soy germ. Not the adulterated American soy that has been the center of controversy for women’s health products.”

LEARN MORE About Effisoy, made of fermented soy bean germ
The only supplement to contain fermented soy isoflavone beside Japan.

Sleep and bone health

The growth hormone secreted during sleep affects bone growth and repair.

Sleep is necessary to maintain physical and mental health. If you do not get enough sleep, both in quality and quantity, you will experience various problems, such as feeling unrefreshed, lacking attention, and sluggish. But that’s not all. Sleep and bone health have a critical relation.
During sleep, our body secretes various hormones.
Growth hormone promotes growth in the body and acts directly on the bones to make them grow stronger. They say that “a child who sleeps will grow.” Good sleeping will secrete growth hormones well and develop children’s bones thicker and bigger.

Deep sleep is the key to growth hormone secretion and bone health

Sleep occurs because the brain, being active during the day, gets tired and rests. Seeing, speaking, thinking, and moving your limbs are all controlled by your brain. The brain, which operates at total capacity during the day, consumes energy the more it is used and needs sleep to rest. Sleeping helps your brain recover from fatigue, allowing you to work harder the next day.

On the other hand, there is a phenomenon in which people naturally become sleepy at night, even when they are not so tired. The reason is that your body clock tells you it is time to sleep because it is night. In our body, two types of autonomic nerves, the sympathetic nerve and the parasympathetic nerve regulate various body functions. The sympathetic nervous system works during the day to increase body temperature, pulse, blood pressure, etc., making it easier to be active. At night, the parasympathetic nervous system lowers these to relax and rest the body. The body clock regulates such body rhythms. When you wake up in the morning, you will reset your body clock to occur the next sleepiness 14 to 16 hours later.

During sleep, deep sleep (non-REM sleep) for resting the brain and light sleep (REM sleep) to rest your muscles alternate. In good sleep, non-REM sleep, which is deep sleep, accounts for 70 to 80% and appears in the first half of sleep. Your body will secrete a large amount of growth hormone at this time. Thus it is crucial to take a good deep sleep for bone health.

Natural and safe supplements will support your bone health additionally.

Juveriente’s Bone Strength Complex will provide you vital vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)




Exercise for your bone health!

Build strength and balance with your bones.

When you put a moderate load (pressure) on your bones through exercise, the cells that form the bones are activated. It makes it easier for calcium to deposit in the bones. On the other hand, if the state of lack of exercise continues, calcium will be easier to dissolve from the bones to make them weaker. Do exercise for your bone health!

Recommended exercises: walking, jogging, cycling, swimming, tennis, table tennis, gateball and gymnastics. 

In addition, exercise also strengthens muscles and balance and prevents falls and fractures. A moderate exercise habit is essential to prevent osteoporosis.

Start from walking

When people who don’t exercise regularly or older people suddenly start vigorous exercise, there is a risk of injury or accidents. Moderate exercise is an effective way to prevent osteoporosis and maintain good health. Never overdo it.
Walking is a simple and safe exercise. Aim to walk 1,000 more steps a day than you do now. Exercise for your bone health is easy by starting from such a light one. 

Can you get exercise from doing housework for your bone health?

Exercise habits are the habits of moving your body. You can expect great results from your daily housework. Cleaning, washing clothes, putting up and taking down bedding, shopping, etc., are excellent exercises. They put a moderate load on your bones. If you can strengthen your bones by doing daily housework, you can kill two birds with one stone.

Natural and safe supplements will support your bone health additionally.

Juveriente’s Bone Strength Complex will provide you vital vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)


Here comes the sun, Vitamin D!

An essential nutrient to maintain healthy bones

We can’t produce most of the so-called “vitamins” such as vitamins A and C in our bodies. So we must take them from external sources such as meals.
We take vitamin D from foods, too. For example, from fish, egg yolks, and mushrooms such as dried shiitake and cloud ear mushrooms.
However, we can also produce it in our bodies when exposed to sunlight. Therefore, vitamin D is also known as the “sunshine vitamin.” Here comes the sun, Vitamin D!
The intaken and produced Vitamin D is metabolized in the liver and kidneys and converted to the active form of vitamin D, which exerts its effects.

Health benefits

Its effect is calcium metabolism and action on bone. Active vitamin D helps absorb calcium, which is a material for bones, and when calcium intake is insufficient, it works to reabsorb calcium from urine. It also regulates calcium deposition in bones and promotes bone formation. Calcium comes first when we think of nutrients essential for bone health. But calcium is used efficiently with the help of vitamin D.
In recent years, there has been growing interest in other benefits, such as preventing flu by increasing immunity, preventing falls, strengthening muscles, and preventing cancer and allergic diseases like hay fever.

You need sunbathing

Vitamin D is produced by the body when exposed to sunlight
Subcutaneous fat under our skin contains a type of cholesterol, which is the source of vitamin D. When this cholesterol is exposed to UV light, a chemical reaction occurs to produce vitamin D.
Prolonged vitamin D deficiency can lead to rickets (osteomalacia in adults). It’s a condition in which the bones become soft due to a lack of calcium, which constitutes the bones. We used to think of it as a disease in the past, but rickets has become a problem in recent years due to malnutrition and lack of sun exposure in some infants.
The negative aspects of ultraviolet rays, such as skin troubles like spots, wrinkles, and skin cancer, are often emphasized too much, but sunbathing is essential to maintain strong bones.

Let’s take sunbathing and increase your vitamin D

Like calcium, vitamin D is a nutrient that tends to be deficient. Especially in the elderly, the ability to create and activate vitamin D in the skin tends to decline. Changes in her lifestyle, such as eating less food, going out less often, and getting less exposure to the sun, can also make her vitamin D deficient.
Also, even if you are young, people who always wear sunscreen, hats, parasols, etc., should take precautions against UV rays. The amount of vitamin D produced in the skin through exposure to sunlight is greater than the amount obtained through food intake. So, a lifestyle that avoids exposure to ultraviolet rays to the extreme can lead to vitamin D deficiency.

To supplement vitamin D, try to spend about 1 hour in winter and 30 minutes in the shade of a tree in summer. When you sunbathe, your brain will secrete a substance called “serotonin.” It will provide you stress relief, concentration improvement, and brighter feeling. Stay active in the sun to keep your bones healthy.
Here comes the sun, Vitamin D!!

You can also take vitamin D through supplements.

Juveriente’s Bone Strength Complex will provide you vitamin D among its vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)


Phosphoric acid and bone health

Phosphorus is vital for your health

Phosphoric acid and bone health have a close link. Phosphorus is an element that plays a vital role in the body. Phosphorus exists as kinds of phosphate, which is phosphoric acid salt.
Almost all phosphorus in the body combines with oxygen to form phosphate. Phosphorus is one of the body’s electrolytes, a mineral that becomes charged when dissolved in fluids such as blood, but most phosphorus in the body is uncharged.

Phosphoric acid and bone health

Bones contain about 85% of the phosphorus in the body. The rest are mainly inside the cell and are involved in energy production. Phosphorus is an essential substance for the formation of bones and teeth. It is also a building block of several vital substances, such as the substances cells use to make energy, cell membranes, and DNA (deoxyribonucleic acid).

Foods to contain phosphorous

Phosphorus is obtained from food and excreted in the urine and sometimes in the stool. How much is excreted in the stool depends on how much you absorb from foods. In this talk about the phosphoric acid and bone health, you will like to know what food contains it richly. They are milk, egg yolks, chocolate, and soft drinks.


A condition in which the concentration of phosphorus in the blood is deficient.
Phosphorus is one of the body’s electrolytes, a mineral that becomes charged when dissolved in fluids such as blood while most phosphorus in the body is uncharged.

Hypophosphatemia may be acute or chronic.

acute hypophosphatemia

In acute hypophosphatemia, the phosphorus level in the blood suddenly drops to dangerous levels. Acute hypophosphatemia can develop in people who are recovering from conditions such as

Severe undernutrition (such as starvation)
diabetic ketoacidosis
severe alcoholism
severe burns
A sudden drop in phosphorus levels can lead to arrhythmias and death.

chronic hypophosphatemia

In chronic hypophosphatemia, her phosphorus levels in the blood decrease over time. Chronic hypophosphatemia usually results from excessive phosphate excretion. Causes include:

chronic diarrhea
Long-term use of diuretics
Long-term use of large doses of aluminum antacids
Use of high doses of theophylline (used to treat asthma)

Take Phosphorous from Juveriente® Bone Strength Complex!

You can also take care of phosphoric acid and bone health through supplements.  Juveriente’s Bone Strength Complex will provide you phosphorous in shape of Tricalcium Phosphate among its vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)

Vitamin K benefits for bones

Vitamin K tends to short for your bone formulation

In recent years, vitamin K benefits for bones have become apparent.  However, since it is first used in your liver and then acts on the bones, it tends to be deficient for bone building. A lack of vitamin K worsens the risk of fractures and osteoporosis. Among vitamin K, an increasing number of papers indicate that vitamin K2 may be more effective than vitamin K1. Vitamin K1 is found in green vegetables, and vitamin K2 is found in fermented foods such as natto. Paying attention to your diet and avoiding fractures and osteoporosis are the keys to a long and quality life.

The general properties of Vitamin K

Let’s take a look at the more general properties of vitamin K. This is a fat-soluble vitamin that helps blood clot. You will find vitamin K1 (phylloquinone) richly in green leafy vegetables, seaweed, green tea, vegetable oil, etc. Intestinal bacteria in your body will synthesize vitamin K2 (menaquinone)
In regard with the Vitamin K benefits for bones, it activates osteocalcin (a calcium-binding protein) present in bones, promoting the deposition of calcium into bones and preventing outflow. It is also used in the treatment of osteoporosis as it encourages collagen production and improves bone quality.

Remarks in intaking

Vitamin K is fat-soluble and resistant to heat, so cooking with oil, such as frying, is recommended. The fact that many fermented foods like natto and cheese contain rich vitamin K shows such thermal durability of vitamin K.
If you take warfarin (a medicine that prevents blood from forming blood clots), too much vitamin K in your blood may make it less effective. If you are taking such medication, you should consult your doctor and avoid foods that contain a lot of vitamin K, such as natto, broccoli, and spinach.

Foods Rich in Vitamin K

Green leaves and fermented foods contain rich Vitamin K.

Spinach, broccoli, mulukhiyah, natto, wakame seaweed, seaweed, cheese, etc.

Take Vitamin K from Juveriente® Bone Strength Complex!

You can also take vitamin K through supplements. Juveriente’s Bone Strength Complex will provide you vitamin K among its vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)

Vitamin D deficiency and bone density

Middle-aged and older women are more likely to develop osteoporosis due to a rapid bone density decline in female hormones. And even the younger generation tends to have less bone density buffer due to lifestyle changes. Here I like to talk about the vitamin D deficiency and bone density.

Bones not only support the body but are also closely related to the functions of internal organs, such as the flexibility of blood vessels, the ability to lower blood sugar, and the work of the kidneys. From the beauty viewpoint, the bones in the face decrease, and it causes “sagging and wrinkles” and affects the “appearance impression.” Keeping your bones healthy is good for your body and appearance.

Calcium has a strong image of nutrients that are good for bones, but I recommend (1) vitamin D, (2) calcium, and (3) vitamin K in that order. Vitamin D deficiency and bone density have a strong relation. Calcium cannot be absorbed sufficiently into the bones with low vitamin D.

What foods contain vitamin D? Rich in fish and mushrooms. Cloud ear mushrooms, maitake mushrooms, and sun-dried shiitake mushrooms contain it richly. However, eating fish is overwhelmingly efficient. You should eat one piece of fish a day. It also helps prevent arteriosclerosis.

Vitamin D strengthens the bones and the immune system, strengthening muscles and preventing falls. I continue to take vitamin D and live with an awareness of “bone activity” and “immunity enhancement.”

I often make steamed salmon and mushrooms in foil. Sprinkle some soy sauce and sake on the raw salmon, put your favorite mushrooms and butter on top, cover with foil, and steam in a walnut frying pan for about 15 minutes. Add ponzu sauce if you like. It’s so easy and helpful!

You can also take vitamin D through supplements. Juveriente’s Bone Strength Complex will provide you vitamin D among its vitamin set for bone health while it also helps your bone health from the cellular level. (Learn about it more here.)


Satsuma Mandarin Orange – Delicious Winter Tradition in Japan

Satsuma mandarin orange, the base of Juveriente® Bone Strength Complex

The key functional ingredient of Juveriente®’s Bone Strength Complex is a kind of carotenoid, β-Cryptoxanthin. It is added to the product in the shape of the extract powder of Satsuma mandarin orange.

Satsuma mandarin orange, called “Mikan” in Japan, is one of the most popular fruits there. Just for your knowledge, we have picked up some explanation about this tasty fruit from the website of the Japanese agricultural association. (https://life.ja-group.jp/food/shun/detail?id=78)

Plenty of vitamin C essential for beautiful skin

It generally refers to “Wenshu mikan,” which has soft skin. You can peel it by hand. Born in Japan from Chinese citrus fruit, it is a fruit to represent the winter of Japan. Various varieties of “Satsuma Mandarin Orange” exist. Their brand names are based on the places of production and cultivation method. It is available all year round and is grown in greenhouses from May to September. It is a treasure trove of vitamins necessary for recovering from fatigue, preventing and recovering from colds, and making beautiful skin.

Nutrition of mandarin orange (Wenzhou Mikan)

Rich in vitamin C. The pith and bags of mandarin oranges contain vitamin P, which they say strengthen capillaries. So please don’t throw them away and eat them together. β-Cryptoxanthin is the orange component of mandarin oranges. It is noted for its anti-cancer effect.

Green Satsuma Mandarin Orange

Do you know green Mikan? It is the unripe fruits of Satsuma mandarin oranges. Its diameter is about 2 cm, harvested in the latter half of July.
Polyphenols, which strengthen blood vessels and exert anti-allergic effects, are in large amounts in the skin, bag, and pith. Unripe mandarin oranges are overwhelmingly more common among mandarin oranges.

Do you like the article? Share your knowledge with others.