Are you getting tired quickly? Let’s check your body’s strength!
Have you noticed that you feel more tired when you walk than before? Stairs are more difficult to climb? Your legs feel heavy after traveling? Do you feel any of these changes? Actually, one of the reasons for these changes may be a decline in leg muscle strength. Leg muscle strength is essential for enjoying travel and sports.
A simple self-check that is recommended is the “one-leg standing test.” Sit in a chair about 40cm high and try to stand up without using any momentum while lifting one leg. The Japan Society of Orthopedic Surgery and Traumatology also uses this test to assess locomotor dysfunction (loss of muscle function). Ideally, both legs should be able to stand up smoothly; if this is difficult, it may be due to decreased leg muscle strength.
In Vietnam, opportunities to walk are often reduced due to factors such as heat and traffic conditions. In general, it is believed that when a person lives with fewer than 3,000 steps per day, their activity level is insufficient, leading to a decline in leg muscle strength.
To maintain muscle strength, first create the habit of walking at least 7,000 to 10,000 steps per day. Using the walking machine in the residence or at the gym is also recommended. It is also effective to use stairs as much as possible. Additionally, stair-climbing exercises using a step height of about 15 to 20 cm are also recommended at home. Start with about 20 to 30 repetitions alternating between the right and left sides, and as you become more comfortable, gradually increase the number of repetitions. If you aim for a minimum of 3 to 5 times per week, and eventually being able to walk continuously for about 10 minutes, you can expect to see improvements in leg muscle strength and endurance.
To enjoy traveling and exploring the city for a long time, first check your own fitness level and build the habit of moving your body without straining in your daily life.
Point
Information
YAMATO Rehabilitation Center
Yamatori Rehabilitation Center
Physical Therapist: Kitaoka Daigo
After working in Vietnam as a JICA (Japan International Cooperation Agency) overseas cooperation team from 2016 to 2018, they opened a rehabilitation facility in Hanoi in 2025.
In addition to treating pain such as lower back pain and shoulder pain, it also provides rehabilitation for post-fracture and tendon injury surgery and stroke.
AddressHome City 2F, 177 Trung Kinh, Yen Hoa, Hanoi
Phone number: 096-902-0032 (Japanese available)
Consultation hours: Mon-Sat 9:00-21:00, Sun 10:30-21:00
Websitehttps://vietnhat-rehab.com
Instagram yamato_pt_vn
