{"id":92166,"date":"2025-07-25T19:28:12","date_gmt":"2025-07-25T19:28:12","guid":{"rendered":"https:\/\/www.europesays.com\/us\/92166\/"},"modified":"2025-07-25T19:28:12","modified_gmt":"2025-07-25T19:28:12","slug":"what-experts-think-about-the-japanese-walking-trend","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/92166\/","title":{"rendered":"What Experts Think About the Japanese Walking Trend"},"content":{"rendered":"

\u201cJapanese walking\u201d isn\u2019t new, but the workout recently gained legs on TikTok<\/a>: People credit it with making their walking routines more exciting and leading to an array of benefits, from weight loss to better heart health.<\/p>\n

While its name is derived from research conducted in Japan<\/a>, this style of workout\u2014known as interval walking\u2014is popular around the world, and for good reason. It involves walking at a high intensity level for three minutes, followed by three minutes at a lower intensity, on repeat for at least 30 minutes, four times a week.<\/p>\n

\u201cWe know that exercise matters, and we know that intensity matters,\u201d says Laura Richardson, an exercise physiologist and clinical associate professor of kinesiology at the University of Michigan. \u201cI think it\u2019s caught on because it\u2019s so sustainable\u2014it\u2019s short, it\u2019s doable, you don\u2019t have to be in a gym, and there are lots of benefits to walking.\u201d<\/p>\n

We asked experts to break down exactly why Japanese walking is so effective and how to get started.<\/p>\n

The science behind interval walking<\/strong><\/p>\n

Interval training\u2014or alternating between short bursts of high-intensity exercise, followed by lower intensity rest and recovery\u2014has been around for more than 100 years<\/a>. You can apply it to all kinds of fitness regimens, including walking, biking, running, and strength training. \u201cIt\u2019s getting your heart rate up and then bringing it back down,\u201d Richardson says. When you work out at a high intensity, you increase <\/strong>blood flow to your body\u2019s muscles<\/a> and make your heart beat faster. \u201cThat\u2019s where we get health benefits,\u201d she adds. \u201cThe adaptations begin happening at higher levels of intensity.\u201d<\/p>\n

Over time<\/a>, interval training leads to increased cardiorespiratory fitness, which means your body can better consume oxygen because your heart and lungs are stronger. And you don\u2019t have to spend hours at the gym to achieve it: By adding intensity to your workouts, you get more bang for your buck from a time perspective, says Rashelle Hoffman, a gait and walking expert in the physical therapy department at Creighton University in Omaha. Consider the American College of Sports Medicine\u2019s physical activity guidelines<\/a>: All healthy adults should get moderate intensity aerobic activity for at least 30 minutes five days a week, or vigorous activity for a minimum of 20 minutes three times per week. \u201cClearly, you’re seeing greater benefits with less time with vigorous activity,\u201d she says. \u201cWe’re stressing our body out more, and it’s responding more readily to that.\u201d<\/p>\n

Read More: <\/strong>Backward Walking Is the Best Workout You\u2019re Not Doing<\/a><\/p>\n

There\u2019s a psychological appeal, too. Interval walking enables you to feel like you\u2019re competing against yourself, Richardson says, as you get faster and ratchet up your intensity level. \u201cI always say that people like numbers,\u201d she says. They give walkers a tangible goal, which can propel their desire to work out.<\/p>\n

Emily Mendez, who lives in Indianapolis, took up Japanese walking a few years ago because she tends to get bored walking at the same pace. The intervals give her something to focus on, she says, and she likes the sense of achievement she gets from short, powerful spurts of activity. \u201cIt\u2019s like an accomplishment when you do the quicker walks,\u201d she says. \u201cI do those and push myself, and then the slower walks for recovery are like a reward. It makes it more interesting, less boring, and more motivating.\u201d<\/p>\n

The benefits of Japanese walking<\/strong><\/p>\n

In one of the leading studies on interval walking<\/a>, Shizue Masuki and her colleagues instructed 246 middle-age and older adults to walk at a high intensity for 30 minutes a day, more than four times a week, for five months. No one completed the program\u2014they complained that it was too boring and difficult, says Masuki, a professor at Shinshu University Graduate School of Medicine in Japan. That inspired the researchers to test interval walking instead.<\/p>\n

This time, the participants actually did it, and the results were impressive. People who followed an interval walking program for five months experienced greater increases in leg strength, thigh muscle strength, and overall physical fitness, as well as a greater reduction in blood pressure, than those who only walked at a moderate pace. Additional<\/a> research<\/a> with more than 700 people found that interval walking improves symptoms of lifestyle-related and age-related diseases, such as changes in cognitive function, depression, and sleep quality. Plus, the technique leads to<\/a> an increase in healthy HDL cholesterol levels<\/a>, improved triglyceride levels, and reduced abdominal visceral fat.<\/p>\n

More generally, research<\/a> suggests that walking\u2014which is lower impact than activities like running\u2014contributes to bone and muscle health, reduces the risk of chronic diseases, and enhances mental wellbeing. It\u2019s often an ideal choice for people who are older or overweight, Hoffman says, as well as those newly dipping their toes into an exercise routine. \u201cThe beauty of walking is that most people know how to do it,\u201d she says. \u201cThere’s not a learning curve, and you don’t really need to have equipment.\u201d<\/p>\n

What counts as high intensity, anyway?<\/strong><\/p>\n

In Masuki\u2019s study, participants logged three minutes of walking at 70% of their peak aerobic capacity, or VO2 max\u2014which measures the maximum amount of oxygen your body can utilize during intense exercise\u2014followed by three minutes at 40% of their peak aerobic capacity. While a smartwatch can provide you with this data, there\u2019s an easier way to track your intensity.<\/p>\n

Read More<\/strong>:\u00a0Why Walking Isn\u2019t Enough When It Comes to Exercise<\/a><\/p>\n

Richardson calls it the talk test: When you\u2019re working at about 70% of your aerobic capacity, you’ll be breathing heavily and able to feel your heart racing, but you\u2019ll still be able to carry on a conversation. \u201cIt\u2019s a little bit uncomfortable, but you can still talk,\u201d she says. If you were closer to working at 100% of your capacity, on the other hand\u2014an extreme level that experts advise against, since your body can\u2019t get enough oxygen to fuel muscles and you\u2019ll quickly feel drained\u2014you would not be able to speak.<\/p>\n

How to start interval walking<\/strong><\/p>\n

Ready to give Japanese walking a spin? Experts suggest these tips.<\/p>\n

Slowly titrate up<\/strong><\/p>\n

If three full minutes of high-intensity walking feels daunting, ease in: You could start out by picking up your pace for one minute, followed by a three-minute recovery session, Hoffman suggests. \u201cYou won’t see the benefits necessarily at those lower levels, but you’ll be training your body,\u201d she says.<\/p>\n

You don\u2019t even have to aim for a 30-minute workout. Since learning about Japanese walking on TikTok a couple months ago, Yvette Hill has been doing it during downtime, like when she\u2019s waiting in parking lots to pick up her kids from various activities. Sometimes she ramps up her intensity until she reaches one corner of the lot, then slows down until she reaches the other, tweaking the program to fit her needs. \u201cIf you\u2019re busy, this is a great way to fit in exercise,\u201d she says. \u201cIt\u2019s so easy and less intimidating than jumping into the gym.\u201d<\/p>\n

Adopt the right stance<\/strong><\/p>\n

When you increase your pace and shift into a high-intensity interval, it\u2019s important to pay attention to your posture. \u201cGet your spine up, get your chest up, and really think about swinging your arms,\u201d Richardson says. That helps engage more of your body, while adding power to your steps.<\/p>\n

Find a timer system that works for you<\/strong><\/p>\n

Many fitness trackers, including the Apple Watch, have a built-in feature<\/a> that allows you to set up your intervals in advance. That way, your device will alert you when it\u2019s time to switch gears, Hoffman says, and you don\u2019t have to fiddle with a stopwatch. <\/p>\n

Read More:<\/strong> Are Walking Pads Worth It?<\/a><\/p>\n

Another option: Time each interval to a favorite song. \u201cMost songs are about three minutes long,\u201d Richardson says. \u201cThat\u2019s a good way of timing your exercise.\u201d\u00a0<\/p>\n

Add some accessories<\/strong><\/p>\n

If you struggle with balance issues and want to make sure you\u2019re safe, experiment with walking poles, Richardson suggests. \u201cThey can give you an extra bit of stability,\u201d she says. \u201cIf someone\u2019s a little hesitant\u2014maybe an older or deconditioned person\u2014using a hiking stick or trekking poles can give you an extra set of so-called legs.\u201d<\/p>\n

Be mindful of different types of terrain<\/strong><\/p>\n

One of the reasons walking is so accessible is that you can do it anywhere. That said, high-intensity exercise will feel different depending if you\u2019re walking on a treadmill, nature trail, hilly roads, or the beach. \u201cYour heart rate\u2019s going to respond differently to all those different terrains,\u201d Richardson says. Pay attention to what works best for you\u2014you might find, for example, that you love the built-in challenge of walking on the sand or crave quiet moments in the park.<\/p>\n

Make it even more challenging<\/strong><\/p>\n

Like any other fitness program, there are ways to adjust interval walking to fit your needs. You could wear weights on your arms or even carry small dumbbells to get a better upper body workout, Hoffman suggests. Or switch things up and do squats or lunges for one of your high-intensity intervals. \u201cThis idea of intervals could be applied to different targeted areas of your body,\u201d she says. \u201cIt doesn\u2019t have to be just walking.\u201d<\/p>\n