Japanese walking is a physical exercise method that alternates between intervals of fast and slow movement. It was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University in Matsumoto, Japan.
What is Japanese Walking?
This technique involves alternating three minutes of brisk walking with three minutes of moderate walking. It should be practiced for 30 minutes a day, four times a week.
The faster walking segments should be performed at a level that feels “fairly hard,” where conversation is still possible, but maintaining a full dialogue becomes more challenging. The slower walking should be at a “light” level, where conversation is comfortable, though slightly more demanding than casual chit-chat.
This type of exercise is compared to high-intensity interval training (HIIT) and is referred to as “high-intensity walking.” However, in reality, Japanese walking is less exhausting.
As noted by Sean Palmer, an academic clinical physiologist at the University of Hull in the UK, a significant advantage of this new trend is that it requires only a stopwatch and a suitable area. Japanese walking does not need special training and takes less time than other walking methods, such as the goal of 10,000 steps a day. This means that most people can practice this form of exercise.
Why Do Scientists Consider Japanese Walking Beneficial?
Scientific evidence shows that Japanese walking is undoubtedly beneficial for health. A study conducted in Japan in 2007 compared this method with low-intensity continuous walking of 8,000 steps a day.
Participants who alternated between fast and slow walking significantly reduced their weight. They also stabilized their blood pressure. Meanwhile, those who walked 8,000 steps showed more modest results in terms of weight loss and blood pressure normalization.
The authors of this study also assessed leg strength and physical fitness. Both metrics improved specifically in those volunteers who practiced Japanese walking, as reported by Science Alert.
Additionally, the research indicated that this training method protects against the loss of strength and physical fitness that occurs with aging. Scientists suggested that Japanese walking could help people live longer, although this aspect has yet to be studied.
Everyone Has Their Own Training Priorities
There are several factors to consider when analyzing the benefits of this new trend. About 22 percent of participants in the aforementioned study did not complete the proposed Japanese walking program, while 17 percent of volunteers interrupted the program of walking 8,000 steps daily.
This suggests that Japanese walking may not be suitable for everyone. It may not seem easier or more appealing than regular strolls to all.
Sean Palmer also reminded us that science has long established that walking a certain number of steps each day contributes to longevity. People over 60 should aim for about 6,000 to 8,000 steps daily, while those under 60 should target 8,000 to 10,000. So far, scientists have not found evidence that Japanese walking helps people live longer.
However, numerous studies have shown that any form of moderate or intense physical activity contributes to a longer and healthier life. Therefore, it’s essential to choose the method you enjoy most and stick to your workouts. Perhaps this will lead to a preference for Japanese walking, which certainly deserves respect.