From the daily 10,000 step method to the viral 12-3-30 treadmill workout, walking as exercise has never been more popular. It comes with many health benefits, of course, and the effort required is manageable, even for the most gym-averse. But if 10,000 steps seems a little much, or you’re intimidated by the treadmill, perhaps it’s time to consider a low-impact alternative that many experts advocate for: Japanese walking.
As Dr Shawn Anthony, a sports-medicine orthopaedic surgeon at Mount Sinai, explains, Japanese walking (also known as interval walking training) is a form of exercise that requires you to alternate between fast-paced and slower steps. It was first studied in 2004 by a group of researchers in Japan, who found that this particular walking method could improve cardiovascular health and physical function in older adults. Now, the tried-and-true routine is being championed afresh on social media – and everyone seems to want in.
Intrigued? Below, the experts break down how this simple workout could be the low-impact, effective exercise routine you’ve been looking for.
How does it work?
Heather Viola, assistant professor of general internal medicine at Mount Sinai, explains that a typical Japanese walking routine would involve doing three minutes of fast-paced walking, followed by three minutes at a slower recovery pace, and repeating for a total of 30 minutes. But the fast-paced walking portion isn’t just what you might consider a standard power walk – you need to put in maximum effort.
“The high-intensity portion is key,” adds Dr Anthony. “During these three-minute intervals, you should walk at roughly 70 per cent to 85 per cent of your maximum heart rate.” He says that if you notice deeper breathing, a stronger arm swing, and the ability to only speak in short sentences, then you’re doing it right.
The benefits
Japanese walking has the same benefits as more intense forms of exercise, says Dr Viola, it just puts less stress on your joints. “[It] offers a wide range of physical, mental and lifestyle benefits,” she says. Improving cardiovascular health, lowering blood pressure, and increasing mobility and metabolism to help with weight management and improve insulin sensitivity are a few of the physical health benefits you can expect from incorporating this exercise into your routine. She also adds that the technique of alternating your pace can help to strengthen your leg muscles and core, improve balance and coordination, and support bone density.
As for your mental health, walking is known to enhance mood, reduce stress, and improve cognitive skills. Japanese walking does all of that while also boosting your energy levels and improving your sleep quality, she says.
Anyone can benefit from this exercise, but both experts note that it is especially beneficial for adults between the ages of 40 and 75. “[It] directly counters these changes by improving aerobic capacity and muscle function while remaining safe for ageing joints,” says Dr Anthony. “It has also been shown to help maintain balance and prevent age-related declines in mobility, making it valuable for older adults who may not tolerate high-impact workouts.”
The downsides
For most, Japanese walking is an extremely safe exercise. But there are a few exceptions. Dr Anthony says that those with uncontrolled cardiovascular conditions, severe hypertension, and advanced joint disease should consult their GP before incorporating this method into their routine. If you have significant balance problems, he says, you should be cautious, as a faster pace than you’re used to may increase your risk of falling. And as with any new exercise, do it gradually to avoid injury, he notes.
How to try it on your own
Japanese walking is simple, even for those who consider themselves workout novices or typically sedentary individuals. For beginners, Dr Viola recommends walking at a moderate pace for 30 minutes for one to two weeks before increasing the intensity and incorporating set intervals the following week. Dr Anthony suggests trying a session two or three times a week and then gradually increasing it to four or five times a week as tolerated. Ensure that you’re wearing supportive footwear and walking on a safe, flat surface to minimise the risk of injury.
