For years, the magic number for fitness has been 10,000 steps a day. But a Japanese walking method, recently revived on social media, is proving that you can get better results in far less time. Known
as the Japanese interval walking, it alternates between three minutes of brisk walking and three minutes of slower recovery walking, repeated for a total of 30 minutes.
How The Japanese Interval Walking Works
The concept is simple but surprisingly effective: the brisk intervals should be fast enough to leave you slightly breathless and unable to speak in full sentences, while the slow phases allow your body to fully recover. This shift in pace mimics high-intensity interval training (HIIT), but without the pounding impact of running.
The Science Behind Japanese Interval Walking
Japanese researchers have been studying this method for over two decades, particularly in older adults. In one landmark study involving 139 participants aged around 63, those who practised interval walking four or more days a week improved their peak aerobic capacity – an important marker of heart and lung fitness – far more than those who walked continuously. They also saw benefits like reduced blood pressure and stronger knee joints.
In another trial, people with type 2 diabetes improved their blood sugar control and overall health with interval walking, even when calorie burn matched that of continuous walking. On average, fitness levels increased by 15–20% over a few months, with participants losing 3–5 kilos, mostly from body fat.
Who Should Try Japanese Interval Walking?
This style of walking is particularly suited to those who want the benefits of running but prefer a lower-impact routine. It’s an excellent fit for middle-aged or older adults, beginners looking to build endurance, or anyone short on time. Already very fit? Simply swap the brisk walking segments for light jogging to keep the challenge high.
More Than Just a Calorie Burner
Beyond weight loss and fitness gains, interval walking offers additional perks: improved muscle strength, better heart health, and enhanced joint resilience. And unlike gym workouts, it requires no equipment, no membership, and no special training.
How to Start Japanese Interval Walking?
Begin with a 5-minute warm-up, then alternate between three minutes of brisk walking and three minutes of slow walking for 30 minutes. Do it three to five times a week, and track your progress over time.
