Japanese Walking: 3 Minutes Fast Walking, 3 Minutes Slow Walking Benefits

Are you looking for a way to exercise by walking but don’t want to go outside in hot weather, walk on icy sidewalks, or drive to a local gym to use a treadmill?

If so, an exercise called “Japanese Walking” may be just what you’re looking for. It’s currently trending on some social media platforms, even though Japanese researchers studied this method of walking nearly two decades ago.

Japanese Walking, also known as interval walking, alternates three minutes of fast walking and three minutes of slower walking for 30 minutes. Some walkers do this form of exercise four or five times a week.

In interval walking, “fast walking” means moving at about 70 percent of your maximum effort, while slow walking is about 40 percent, according to Lindsy Jackson, a physical therapist and owner of Movement Managed in Littleton, New Hampshire.

Ross Arena, a professor and head of the physical therapy department at the University of Illinois Chicago, says that you can measure how fast and slow you’re moving by using a fitness tracker or a heart rate monitor. If you don’t have either device, there’s another way to tell that you’re walking briskly.

“When you walk fast, you should be breathing harder,” Arena told EveryDayHealth.com. “You shouldn’t be able to comfortably have a conversation with somebody during the fast pace.”

Interval walking differs from regular walking because you switch speeds rather than maintaining a steady pace. Switching to high-intensity intervals means you’re exerting more effort than you would during a regular walk.

“The changes in intensity push your heart and muscles, but the workout stays gentle on your hip and knee joints,” Dr. Shawn G. Anthony, an orthopedic surgeon and associate chief of sports medicine at Mount Sinai Health System in New York City, explained to WebMD.

Studies Found Benefits in Japanese Walking

The multiple health benefits of Japanese walking have prompted researchers to study this exercise method. In fact, a 2007 Japanese study gave the exercise its nickname of “Japanese walking.”

The study found that this more intense workout was better at lowering blood pressure, building leg muscles, and improving aerobic health for middle-aged and older people compared to walking at a steady pace. The researchers also noted that interval walkers had better knee extension and flexibility compared to those who didn’t walk and moderate steady-pace walkers.

If you want to get a certain number of steps in every day, Japanese walking can help you do that. There’s a popular belief that people need to get in 10,000 steps a day. This belief originated in Japan as a marketing ploy for a pedometer. Studies, however, have found that getting 10,000 steps a day isn’t necessary.

One study published in the Journal of the American Medical Association reported that women who averaged at least 4,400 steps a day had a lower mortality risk than women who were below that average. In addition, the health benefits of walking seemed to drop off at around 7,200 steps a day.

Another study found that this walking method also helped adults 65 and older improve strength and flexibility.

Health Benefits of Japanese Walking

Improved heart health is one of the top health benefits of Japanese interval walking.

Japanese walking “is an effective, time-efficient method of increasing cardiovascular fitness,” Scott Capozza, a spokesperson for the American Physical Therapy Association who’s based in New Haven, Connecticut, told EverydayHealth.com, “In essence, increasing the intensity of your walking speed gives you more bang for your buck, which can improve your cardiovascular system.”

Besides cardiovascular health, experts say the Japanese interval walking method:

Research suggests that Japanese walking has mental benefits, too. One study involved adults aged 65 and older performing either a high-intensity interval walking routine or a regular walking routine. Both groups showed improvements in mood, sleep, and quality of life. In addition, adults who did interval walking demonstrated greater endurance and flexibility, the study said.

Some walkers say that interval walking has helped them lose weight. For example, “Get Fit With Rick,” a popular home fitness brand and platform created by fitness instructor Rick Bhullar, offers a 28-day challenge for walkers to lose five to 10 pounds in four weeks right from their home. Bhullar also offers Japanese walking videos on YouTube.

Health experts say this form of walking helps individuals lose weight because interval walking burns more calories than walking at a steady pace.

Preparing for Japanese Walking

The good news about Japanese interval walking is that it “requires no equipment, can be done anywhere, and suits a wide range of fitness levels,” Dr. Sergiu Darabant, a cardiologist with Miami Cardiac and Vascular Institute, part of Baptist Health South Florida, told EveryDayHealth.com.

If you’re just starting out, experts recommend:

• Wear comfortable shoes.

• Warm up. Jackson recommends walking slowly for five minutes to prepare your muscles and joints.

• Start slowly. If you’re not used to exercising, Arena suggests starting with leisurely walks and then gradually increasing the intensity.

• Hydrate. Arena advises drinking plenty of water, especially if you’re walking outside in the heat.

• Track your progress. Darabant recommends using your fitness tracker or phone to track your walking intensity and how often you walk.

Once you feel comfortable with the Japanese walking method, experts suggest varying your routine. For example, in its YouTube video, Senior Shape Fitness uses weights during a choreographed workout in which each walking interval follows a three-minute song. For those who prefer not to use weights, Improved Health has a low-impact, all-standing, all music (no talking), 30-minute YouTube video designed to burn fat and boost endurance.

Is Japanese Walking Right for Everyone?

Although Japanese walking may be a great option for some people, including older adults, the high-intensity intervals might not be ideal for everyone.

People with a history of heart, joint, or balance problems should speak with their doctor before trying the Japanese walking method, Barbara Walker, an integrative health and performance psychologist and professor of psychiatry and behavioral neuroscience at the University of Cincinnati College of Medicine, told WebMD.

The fast pace may be challenging for those new to exercise or who haven’t worked out in a while. Health experts recommend starting with a slower, steady pace and gradually adding faster walking intervals.

Story Links:

https://www.webmd.com/fitness-exercise/japanese-walking
https://www.everydayhealth.com/fitness/japanese-walking-is-a-fast-way-to-boost-your-health/
https://www.brownhealth.org/be-well/interval-walking-health-benefits-japanese-walking-method
https://www.youtube.com/watch?v=LvCPmopOwgM
https://www.youtube.com/watch?v=pIwWRxsC91M
https://www.youtube.com/watch?v=UmJXLXwn5II