Japanese walking: the benefits of this fitness trend

A new fitness craze called Japanese walking is gaining popularity online, offering significant health benefits with minimal time and equipment required. Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Japan, this method involves alternating between three minutes of high-intensity walking and three minutes of low-intensity walking, repeated for at least 30 minutes, four times a week. The high-intensity walking should be somewhat challenging but still allow for conversation, while the low-intensity walking should be comfortable yet slightly more effortful compared to effortless conversation.

Similar to high-intensity interval training (HIIT), Japanese walking is less strenuous and can be done with just a stopwatch and some walking space. It is less time-consuming than the goal of achieving 10,000 steps a day and is suitable for most individuals. Research has shown that Japanese walking can lead to weight loss, lowered blood pressure, improved leg strength, and overall physical fitness compared to traditional moderate-intensity continuous walking.

However, some individuals may find it challenging to adhere to the Japanese walking program, and it may not be more appealing than simpler step-based targets. It is essential to note that achieving a specific number of steps per day is linked to longevity, with recommendations varying based on age.

In conclusion, while Japanese walking offers notable health benefits, the key lies in engaging in regular moderate to vigorous physical activity, regardless of the specific exercise chosen. Whether it’s Japanese walking or another form of exercise, consistency and intensity are crucial for improving overall health and longevity.