Taking a stroll instead of 10,000 steps daily might be the key to maintaining fitness levels, bypassing gym requirements
In the realm of fitness and health, a unique walking technique from Japan has been gaining traction, both in scientific circles and among fitness enthusiasts. Known as Japanese walking or interval walking training (IWT), this method combines mindful posture and breathing with alternating intervals of fast and slow walking, offering a host of benefits for overall well-being.
Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, Japanese walking is an interval training-based approach to walking that has been studied since around 2007[6]. The technique involves walking for 30 minutes in cycles, typically three minutes of brisk walking followed by three minutes of slower walking, repeated for at least four days a week[1][2][4].
So, what makes Japanese walking so special? According to a study published in Proceedings of the Royal Society B, varying walking speed nudges the heart to work harder[3]. During the slower speed of Japanese walking, you should still feel like you're putting in effort moving your body, but should still be able to hold a conversation[5]. During the faster pace, you need to reach up to 80% of your maximum heart rate[5].
Benefits of Japanese walking include:
- Improved cardiovascular health and aerobic capacity
- Lower blood pressure
- Stronger leg muscles (especially thighs) and improved fat metabolism
- Better posture and gait
- Enhanced mental clarity and mindfulness through breath-body alignment
- Greater resistance to injury and age-related illnesses[1][2][4]
To perform Japanese walking, maintain good posture with your spine tall, chin slightly tucked, and shoulders relaxed. Activate your core muscles gently to support your spine (hara in Japanese). Coordinate your breathing with your steps, inhaling for several steps and exhaling for several steps to create rhythm and calm. Keep your jaw soft and face relaxed to release tension and aid smooth movement[2][4].
Perform interval walking by walking briskly for about three minutes, then more slowly for three minutes, repeating these cycles for 20 to 30 minutes[2][4]. This walking style is both a mindful, graceful movement aligning body and breath, and a scientifically proven exercise to boost fitness and health, particularly effective for middle-aged and older adults[1][2].
Some studies have shown that Japanese walking participants experienced notable reductions in body weight and lower blood pressure compared to lower-intensity walkers[1]. Following Japanese walking may lead to improved cardiovascular health, lowering blood pressure, and increasing mobility and metabolism. In fact, an inactive 60-year-old person could gain an additional year of life expectancy by introducing a 10-minute brisk walk into their daily routine, according to Professor Thomas Yates, who studies lifestyle and chronic disease at the University of Leicester[2].
The benefits of Japanese walking are supported by growing scientific research, and the trend has even reached social media platforms like TikTok, with hundreds of videos of people trying Japanese walking posted on the platform[6]. Some fitness enthusiasts have ditched the gym in favor of Japanese walking, embracing this mindful and effective exercise for boosting fitness and health.
With its mindful approach, scientific backing, and numerous benefits, Japanese walking could potentially lead to the end of expensive gym memberships. So, why not give it a try and experience the benefits for yourself?
This unique walking technique from Japan, known as Japanese walking or interval walking training (IWT), is a science-backed approach to fitness and health that combines mindful posture, breathing, and alternating intervals of fast and slow walking, offering benefits for overall well-being and health-and-wellness. Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, this method is also a proven exercise for improving cardiovascular health, lowering blood pressure, strengthening leg muscles, enhancing mental clarity, and boosting fitness-and-exercise.
