Gaby
Japanese walking is an exercise that alternates short bursts of fast walking with slower recovery periods. It was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan.
What is Japanese Walking?
Alternate three minutes of brisk walking with three minutes of moderate walking. Practice it for 30 minutes a day, four times a week.
The faster segments should feel “fairly hard”—you can still speak, but holding a full conversation becomes tougher. The slower segments should feel “light”—conversation is comfortable, though a bit more demanding than casual chit-chat.
People compare this approach to high-intensity interval training (HIIT) and sometimes call it “high-intensity walking.” But in practice, Japanese walking is less exhausting.
Sean Palmer, an academic clinical physiologist at the University of Hull in the UK, points out that one big advantage is you only need a stopwatch and a place to walk. It doesn’t require special training and takes less time than methods like chasing 10,000 steps a day, so most people can do it.
Why Do Scientists Consider Japanese Walking Beneficial?
Scientific evidence suggests Japanese walking benefits health. A 2007 study in Japan compared this method with low-intensity continuous walking of 8,000 steps a day.
Participants who alternated fast and slow walking lost significantly more weight and saw blood pressure stabilize. Participants who walked 8,000 steps showed more modest weight loss and less improvement in blood pressure.
The study authors also measured leg strength and overall fitness. Both improved among volunteers who practiced Japanese walking, Science Alert reported.
The research also indicated that this training helps protect against the loss of strength and fitness that comes with aging. Researchers suggested Japanese walking might help people live longer, though that hasn’t been tested yet.
Everyone Has Their Own Training Priorities
Several factors affect how useful the trend is. About 22 percent of participants in the study didn’t complete the Japanese walking program, while 17 percent dropped out of the 8,000-steps-a-day program.
That suggests Japanese walking isn’t for everyone—it may not feel easier or more appealing than regular walks.
Palmer also points out that previous research links walking a certain number of steps a day to longer life. People over 60 should aim for about 6,000 to 8,000 steps a day; those under 60 should target 8,000 to 10,000. So far, researchers haven’t found evidence that Japanese walking increases lifespan.
Numerous studies show that any form of moderate or intense physical activity contributes to a longer, healthier life. Choose the method you enjoy most and stick with it. That might lead you to prefer Japanese walking — a simple routine worth considering.
