Is Japanese Walking the New 10,000 Steps?

When it comes to managing chronic conditions and extending those healthy, vibrant years, I’m always looking for strategies that are not just effective, but truly sustainable. We’ve all heard the 10,000 steps mantra, and while getting moving is always a good thing, what if there’s a smarter, more targeted way to walk that delivers even better results?

Turns out, some savvy Japanese influencers are spotlighting a walking method, backed by solid science, that’s making waves. It’s known online as “Japanese walking”, but its official name is Interval Walking Training (IWT). And here’s the kicker: it doesn’t debunk the 10,000 steps. Instead, it outperforms it.

This isn’t just some TikTok trend without substance. This method is rooted in a 2007 study from Japanese researchers. They took 246 adults, with an average age of 63, and split them into three groups: one doing nothing, one walking at a steady, moderate pace aiming for 8,000+ steps, and the third practicing IWT.

And the results? The IWT group saw the most significant improvements across the board. We’re talking better blood pressure, blood glucose levels, and body mass index. They also experienced major gains in leg muscle strength and aerobic capacity (that’s your body’s ability to take in and use oxygen, which is crucial for overall vitality).

So, how does this game-changing “Japanese walking” work?

• Walk slowly for three minutes.
• Walk quickly for three minutes.
• Repeat this process for 30 minutes.

You’ll want to do this four or more times per week. The “quick” pace should feel like about 70-85% of your maximum effort – you should be able to talk, but with a bit of effort.

Why this works so well: traditional walking often plateaus in benefits. But by alternating between brisk periods and slower recovery, you engage your cardiovascular system in a much more dynamic way. It’s like a low-impact HIIT for walking!

Who Benefits Most from IWT?
While this is great for just about everyone, IWT holds particular promise for certain individuals:

• Those bored with their current exercise routine: It adds a fresh, engaging challenge.
• People with mild joint issues: The low-impact nature, combined with strengthening benefits, can be a godsend.
• Anyone looking to reverse early metabolic syndrome or insulin resistance: The metabolic boost is significant.
• Those short on time or motivation for the gym: You don’t need equipment, just your two feet and a sidewalk or park!
• Individuals who can’t tolerate running or hiking due to injury, weakness, or balance issues

And here’s another key takeaway: if three-minute intervals feel too long to start, it’s perfectly fine to shorten them. Start with three minutes of normal walking followed by just one minute of brisk walking, gradually increasing that brisk interval as your fitness improves. This makes it incredibly adaptable!

Beyond the Numbers: 10 Notable Health Benefits of IWT
This isn’t just about feeling better; it’s about measurable improvements that impact your long-term health and quality of life. Here are some of the fantastic benefits this technique offers:

• Improves Cardiovascular Health: By fluctuating your heart rate, IWT strengthens your heart, much like higher intensity workouts, helping to lower blood pressure and improve overall heart efficiency.
• Increases Endurance and Stamina: Your body learns to recover quicker, boosting your aerobic capacity and energy levels for daily activities.
• Enhances Metabolic Function: It can significantly improve insulin sensitivity and glucose metabolism, a huge plus for managing blood sugar.
• Promotes Fat Loss: The burst of fast walking ramps up calorie burn, keeping your metabolism humming even during the recovery phases.
• Builds Lower Body Strength: Those brisk intervals really engage your leg, glute, and hip muscles, improving strength, joint function, and balance.
• Supports Mental Well-being: The rhythmic nature and sense of achievement can reduce anxiety and depression symptoms, boosting mood and cognitive sharpness.
• Reduces Risk of Age-Related Decline: It improves walking speed, reaction time, and balance in older adults, reducing fall risk and promoting healthy aging.
• Lowers Risk of Lifestyle Diseases: By improving multiple health markers, IWT acts as a powerful preventive tool against hypertension, obesity, and high cholesterol.
• Improves Lung Capacity: The repeated effort during fast intervals enhances oxygen intake and strengthens your respiratory system.
• Time-Efficient and Sustainable: With just 30 minutes, 3-4 times a week, and no equipment needed, it’s an incredibly accessible and sustainable workout for life.

This Interval Walking Training is a truly powerful tool, used even in clinical settings in Japan. It’s about leveraging smart science for real, tangible health improvements.

Ready to give this a try? This “Japanese walking” approach is a fantastic way to kick off our July 30-day challenge! It’s not about logging endless steps, but about walking smarter and truly transforming your health. I’ve put together a video on my YouTube channel that walks you through these techniques visually, so you can really get the feel for it. Head over there for a practical guide to transforming your daily strolls!

PS: If you’d like to see a video on Japanese Walking, you can find it here: