Is ‘Japanese walking’ as effective as everyone claims? We asked an exercise physiologist to weigh in
Fitness

Is ‘Japanese walking’ as effective as everyone claims? We asked an exercise physiologist to weigh in

Staff Reporter 286 Views 0 Comments

Are you keeping up with all the latest walking trends? One of the most popular is walking 10,000 steps per day. Maybe you’ve tried a “hot girl walk” to get outside and clear your mind, or a “silent walk” to stay fully present with your thoughts. But have you heard of the newest trend called Japanese walking?

“Walking is the single most effective and important exercise an individual can perform, especially in older age,” says Chris Alvarado, a cardiac rehabilitation exercise physiologist in O’ahu, Hawaii. It offers benefits for your heart, muscles, bones, and mind. However, research suggests that Japanese walking is one of the most effective walking routines for boosting overall health.

While the Japanese walking trend promotes physical activity and offers significant benefits in an impressively short 30-minute timeframe, you may be surprised to learn that it isn’t equally effective for everyone who tries it.

Japanese walking isn’t a new concept. It was initially developed in 2007 by Professor Hiroshi Nose and Assistant Professor Shizu Mazuki at Shinshu University in Japan, where they studied the effects of what they called “interval walking training” or IWT. The specific regimen involved alternating between faster and slower walking speeds as follows:

  • Fast-walk for three minutes: Pick a challenging but doable pace where you can talk, but it’s difficult to hold a conversation.

  • Walk slower for three minutes: Pick a slower pace where you can talk more comfortably and can recover before the next round.

  • Repeat: Complete the regimen five times, which takes 30 minutes.

Alvarado isn’t surprised that the Japanese walking routine has turned into a viral trend. “It’s simple and relatively easy to complete. There’s no complex learning curve, and it can be done with a friend or by yourself,” said Alvarado. He also says that it’s a low-risk, high-reward exercise routine. Injury risk is low, but it offers plenty of benefits.

The original 2007 study compared Japanese walking to moderate-intensity continuous walking (for about 8,000 steps) and no walking at all. Those who participated in Japanese walking four times a week for five months experienced greater improvements in thigh strength, aerobic capacity, and blood pressure compared to other exercise routines.

But the most impressive takeaway from this study is that it only takes 30 minutes rather than the time it takes to complete 8,000 steps (or even 10,000 steps, as other recent trends suggest). According to Alvarado, that’s just one of the benefits of interval training. “These workouts can be done within a short period of time and can still result in significant physiological improvements,” he says.

Since 2007, many studies have supported the benefits of IWT. Some studies have even found additional benefits for certain conditions.

  • Hip replacement: A small 2014 study shows that IWT can improve leg strength after a hip replacement in 12 weeks and could be part of a rehabilitation strategy (with medical clearance).

  • Age-associated decline: A 2018 study suggested that 10 years of IWT can protect against the age-associated decrease in aerobic fitness.

  • Type 2 diabetes: A 2023 pilot study suggested that 20 weeks of IWT improves cholesterol and overall fitness for people with type 2 diabetes (with medical clearance).

  • Mobility and endurance: A 2024 study found that older adults participating in IWT for eight weeks had better endurance and flexibility compared to those participating in a continuous walking program.

Japanese walking, and walking in general, can benefit most people—especially compared to no physical activity at all. But not everyone will find Japanese walking effective and impactful to their overall health.

Alvarado notices that the original study is most relevant to older adults because participants were around age 63. Other studies seem to focus on a similar age group.

“For someone who may be younger or in better physical shape than the average person, the improvement curve may not yield as significant results as in the older population. This is because the exercise routine may not offer enough physical strain on the body,” said Alvarado. As a result, these people might initially see improvements, but they will likely plateau.

He also notices that the original study didn’t mention the method of walking. In other words, we don’t know if participants walked on a treadmill or up and down hills. Few other studies mention a method.

“This could have affected the outcomes of the participants in the study,” he said. For example, if some study participants walked in their hilly neighborhood, they may have seen more improvements in thigh strength compared to those who walked on a community track.

Alvarado suggests that the Japanese walking trend may be most beneficial for older individuals, those just starting with a workout routine, or people who want to maintain their endurance with a low-risk exercise method. But more research is needed to understand the benefits for healthy or younger adults.

Japanese walking doesn’t require much: just a reliable pair of shoes and a place to walk. And since Japanese walking only takes 30 minutes (about 2% of a 24-hour day), it’s a low-commitment exercise that can easily fit into your day.

Here are a few ways you can start incorporating it into your routine:

  • Plan it out: Fit your Japanese walking routine at least four times a week for the most benefits. If four times a week is too much at first, you can work up to it.

  • Build in rest days: You don’t need to walk every day to see results. Schedule rest days to help you recover and perform your best.

  • Find a partner: Commit to the routine with a friend, family member, or furry companion. An exercise partner helps keep you accountable.

  • Choose a method: Alvarado suggests walking on your treadmill, in a park, or on your way to work. And if you get bored with one method, switch it up.

  • Pace wisely: During the fast-walk phase, pick a challenging pace that you can recover from before the next round. This way, you can complete the entire 30-minute routine without a break.

  • Track your walks: If you’re able, use a smartwatch or fitness tracker to view your pace. As you get in shape (or if you’re not feeling your best on a particular day), you may need to adjust your intensity.

Meet the experts

Chris Alvarado, MPH, cardiac rehabilitation exercise physiologist and adjunct professor at Chaminade University in O’ahu, Hawaii

If you have any questions about this piece — or you just wanna chat about your favorite products you think we should check out — send us an email at shopping.editors@aol.com and we’ll write you back!

Curious about how we test and choose products at AOL? Here’s a quick explanation, from our editors.

No Byline Policy

Editorial Guidelines

Corrections Policy

Source

Leave a Reply