What is Japanese walking?

Almost 20 years ago, Japanese scientists Hiroshi Nose and Shizue Masuki from Shinshu University proposed a training method based on alternating slow and fast walking. They called it "interval walking," but on the internet, this technique became known as "Japanese walking."

The method promises significant benefits with minimal time and effort: it helps increase endurance, lower blood pressure, and improve blood sugar control.

How to practice Japanese walking

It is recommended to train at least four times a week for 30 minutes. The concept is simple: alternate 3 minutes of active walking (about 70% of your maximum endurance) with 3 minutes of calm walking (about 40%).

Fast walking causes noticeable quickening of breath, but you can still talk, albeit with difficulty. During the slow walking phase, breathing recovers, and it becomes easier to hold a conversation.

Essentially, this is a gentle alternative to high-intensity workouts that doesn't cause severe fatigue but is still effective.

Who is Japanese walking suitable for

This method doesn't require a gym, equipment, or special conditions - just some free space and a stopwatch. It's suitable for most people, including the elderly, those recovering from injuries, or those suffering from joint problems. It's especially beneficial for those who want to improve their health, lose weight, but aren't ready for running or fitness classes.

Importantly, the workload is gentle enough to avoid injuries but sufficient to activate the heart, blood vessels, and metabolism.

What science says

A 2007 study involving 246 people (average age 63) showed that after 5 months of Japanese walking, participants improved their metabolism, reduced weight and blood pressure, and increased leg strength and overall physical fitness.

Another ten-year study found that regular interval walking helps maintain muscle strength with age and may even contribute to longevity.

How to start if you're not in shape

You don't have to strictly follow the 3-to-3-minute interval right away. Start with 5-8 minutes of normal walking and short (30-second) accelerations. Gradually increase the duration of fast segments as your fitness improves.

The key is regularity. Even simple walking with elements of intervals can significantly improve health. Japanese walking is an accessible and effective path to an active life.