[Harumanbo Harucheonja] "If You Are in Your 40s, Do Strength Training... Strong Lower Body Is Key to Walking Well"

Sung Ki-hong, CEO of Vital Six Lab, Shares Walking Know-How
Importance of Walking Exercise Spreads but Systematic Management Lacking
Incorrect Walking Is 'Labor'... Exercise Methods Vary by Age

[Asia Economy Reporter Jo In-kyung] "Up to your 40s, consistently doing strength training alone allows you to walk quickly anytime. However, from your 50s, you need to walk about 7,000 to 10,000 steps daily to maintain your existing muscle strength. From your 60s, you should add flexibility exercises to prevent falls or injuries while walking. Without walking, you cannot be healthy."

Seong Gi-hong, CEO of Vital Six Lab, is explaining walking exercises that help brain health at Yeouido Park in Seoul on the afternoon of the 11th. Photo by Heo Young-han younghan@

Sung Ki-hong (62·photo), CEO of Vital Six Lab (6thvitalsignlab), is known as the "Walking President" for leading the promotion and widespread adoption of walking exercise in South Korea since the late 1980s. He earned a Ph.D. in Sports Physiology and Exercise Prescription from Sejong University and has authored 15 books related to walking, including , , , and , as well as translated works such as , , and . He established a private walking exercise organization, designated the "National Health Walking Day," and in the early 2000s, planned the "Hi Seoul Cheonggyecheon Citizen Walking Festival." Since 2018, at Vital Six Lab, a dementia walking research institute, he has been researching big data to predict dementia through walking and developing dementia prediction apps based on this research, introducing walking exercises that help prevent and treat dementia.

CEO Sung said, "Although a walking craze of various scales has spread domestically, and the perception that 'walking = good exercise' has become widespread, with many walking-friendly paths created regionally including Jeju Olle Trail, it is regrettable that a unified infrastructure has not yet been established nor systematically managed."

He emphasized, "Just because walking is good for health does not mean you have to walk excessively." Walking recklessly without considering one’s physical condition or stamina can strain joints or the heart and cause illness. He pointed out, "Excessive exercise does not build stamina but rather becomes labor," and warned, "Walking incorrectly can cause injuries or accelerate physical aging."

Exercises to accompany walking should vary by age. Generally, from adolescence to the 20s, exercises like running that strengthen the heart and expand lung capacity are recommended. From the 30s, muscle loss begins, so muscle exercises such as dumbbells and squats should be done frequently, and in the 50s, consistent stretching is necessary to maintain the muscles built. CEO Sung said, "If you develop motor skills through swimming, skating, cycling, skiing, etc., in childhood, you learn new exercises faster as an adult. During adolescence, comprehensive physical activities like soccer, baseball, badminton, and table tennis are needed," adding, "Proper walking and exercise methods should be taught from youth, but due to COVID-19, the reduced physical activity among adolescents raises concerns about future stamina decline and related issues."

Seong Gi-hong, the first walking exercise expert in Korea and CEO of Vital6Lab, who researches walking exercises that help prevent and treat dementia, is seen powerfully walking in Yeouido Park, Seoul, on the afternoon of the 11th. Photo by Younghan Heo younghan@

For those who have been walking regularly, he advised introducing variations such as walking faster than the general standard at a speed of over 1.3 meters per second or changing stride length to narrower or wider. Occasionally walking in unfamiliar places or neighborhoods is also recommended, as the environment seen and felt during walking provides new stimuli to the brain. However, when walking alone in somewhat remote areas like mountain trails, one should consider the return path in case of sudden poor condition. Using tools like trekking poles on steep paths is also beneficial.

CEO Sung himself starts his day by standing up from his seat and doing about 10 minutes of strength exercises such as dumbbell lifts and squats. Rather than striving to meet a specific daily walking goal, he stimulates his body by walking a bit farther to have lunch outside the office or standing on tiptoes frequently when sitting for long periods. During lunch breaks, he walks a lap around Yeouido Park in front of his office, covering 2.6 km (2,100 steps). Recently, whenever he has time, he visits places like Imjingak Peace Nuri Park or the Ganghwa area to walk for extended periods. He explained, "As you age, rather than focusing too much on weight loss, you should convert body fat into muscle well," adding, "Building thigh and calf muscles to maintain strong lower body is essential for good walking."