[Harumanbo Harucheonja] 'National Primary Care Physician' Dr. Oh Han-jin "Walk and walk again until the end of life"

The First Step for Physical Health: 'Walking'
The Easiest Exercise but Reaching 10,000 Steps Is Challenging
Speed Up by 2-3 Steps Per Second
Every Step Activates All Organs
Writing by Hand Daily Also Boosts Brain Health

Dr. Oh Han-jin (62, Professor of Family Medicine at Eulji University Hospital), who is known as the "National Family Doctor" on TV health programs and is familiar to the public. Twice a week, he commutes to Eulji University Hospitals located in Daejeon and Nowon, Seoul, to see patients. He also appears on broadcasts, explains complex medical knowledge and health information through newspaper columns, and stays busy with activities in various academic societies, associations, and organizations. For the past two years, he has served as the president of the Korea Walking Association, leading efforts to improve public health and quality of life through walking exercises.

Dr. Oh not only performs his primary duties as a physician but also frequently writes, preparing lecture manuscripts or responding to requests for columns. He said, "We usually write one or two lines in text messages or KakaoTalk messages without much thought, but when the length increases to about 1,000 characters (five manuscript pages), you have to consider the context and how it will be read, which requires a lot of brainpower." Upon hearing about the purpose and plan of the 'One Day Ten Thousand Steps, One Day One Thousand Characters' campaign, Dr. Oh warmly welcomed it and pledged active support both personally and through the association.

On the morning of January 1st, the first day of the new year, Dr. O Han-jin is walking energetically on the Saryeoni Forest Trail around Hallasan Mountain in Jeju, where he visited for vacation.

Start Your Day with Exercise as Soon as You Wake Up

Every morning, Dr. Oh heads straight to the fitness center of a nearby hotel after waking up. He swims for 30 minutes and then spends about an hour and a half focusing entirely on exercise, including walking on the treadmill and strength training like lunges. Since he often meets patients in the clinic all day or rushes between appointments by car, maintaining a consistent morning exercise routine has been his secret to good health since his youth. He emphasized, "Only after exercising and showering in the morning do I feel like I have truly started the day well," adding, "Exercise is the best investment one can make for oneself."

Anyone Can Walk, But Walking Properly Is Key to Effectiveness

The first step in physical health exercise is walking. Aerobic exercise, which benefits the heart, bones, and cardiopulmonary function, is generally recommended for middle-aged and older adults, and walking is a representative aerobic exercise that anyone can easily do.

Dr. Oh said, "Walking is the easiest exercise in the world, but actually walking 10,000 steps is very difficult," and added, "Walking is important, but walking correctly is also very important." The walking posture he recommends starts with standing upright and looking slightly upward. The pace should be brisk, taking at least 2 to 3 steps per second. Feet should not spread too wide apart, and pressure should not be placed on the back heel of one foot. The moment we take a step, numerous bones and muscles in the body move simultaneously, affecting the activity of all organs.

Just as you can tell whether a coin in your pocket is a 100-won or 500-won coin by touch, the sensation transmitted through your fingertips is also important. Spending a certain amount of time daily writing by hand, learning musical instruments, or engaging in hobbies like knitting all contribute to brain health.

Dr. Oh Han-jin is talking about the importance of regular walking and exercise habits at the Korea Walking Association office located in Gangnam-gu, Seoul. Photo by Heo Young-han younghan@

Reducing Time Spent Lying Down at Life’s End

National health is no longer just an individual issue but a national concern. While the elderly population is increasing, the number of people suffering from various diseases such as obesity, diabetes, and hypertension from middle age onward is rapidly rising. Dr. Oh pointed out, "Many people currently lying in nursing hospitals actually do not need to be bedridden. If each person had a physical therapist to help them practice walking and undergo rehabilitation training, it would be possible, but realistically, there is neither enough manpower nor funding to do so."

Ultimately, the person responsible for their own health is oneself. "Would you rather lie in bed for 20 more years as you age, or keep moving on your own until the end, cooking your own meals, making coffee, and going back and forth? If you get a serious illness like cancer, the government covers a significant portion of the treatment costs, but you have to build your basic physical strength yourself, and many people neglect this." Though somewhat extreme, Dr. Oh delivered a sharp admonition.

On the other hand, he evaluated the recent surge of young people’s interest in body fitness and trends like taking body profile photos as a very positive phenomenon. "When you look at the 20-30-year-old MZ generation, they work hard to become fit. If this exercise becomes a habit, that generation might live to an average age of 120. Those who have no interest in exercise and just eat and play every day? They might end up lying down for about 40 years until they die."

◆ Dr. Oh Han-jin Profile

▲ Graduated from Chungnam National University College of Medicine, Master’s and Doctorate in Medicine from the same university ▲ Resident in Family Medicine at Yonsei Medical Center ▲ Associate Professor of Family Medicine at Sungkyunkwan University School of Medicine ▲ Professor of Family Medicine at Kwandong University College of Medicine ▲ Director of Anti-Aging Center at Bievis Tree Hospital ▲ Full Member of the Korean Academy of Medical Sciences ▲ President of the Korean Society for Obesity and Health ▲ Director of the Korean Academy of Family Medicine ▲ Director of the Korean Society for Osteoporosis ▲ Professor of Family Medicine at Eulji University Hospital ▲ President of the Korea Walking Association

Editor's NoteAsia Economy is conducting the 'One Day Ten Thousand Steps, One Day One Thousand Characters' campaign as part of the '2023 National Brain Health Project.' This campaign encourages walking 10,000 steps and writing 1,000 characters daily to maintain a healthy centenarian era and a sharp brain. To support this, the 'One Day Ten Thousand Steps, One Day One Thousand Characters Newsletter' provides subscribers with recommended walking courses and writing content. The campaign is the most cost-effective and wise exercise to protect yourself and your family.