What Is the Japanese Walking Method?
The Japanese walking method, also called Japanese interval walking training (IWT), means switching between slow and fast walking. You walk slowly for three minutes, then pick up the pace for three minutes, and repeat this cycle five times for a total of 30 minutes.
Even though Japanese walking is trending on social media now, scientists in Japan studied it decades ago. Research shows that doing it at least four days a week can improve your aerobic fitness, lower your blood pressure, and build muscle strength.
How Is Japanese Walking Different From Regular Walking?
With regular walking, you usually keep a steady pace the whole time. In Japanese walking, you switch speeds to challenge your muscles, heart, and lungs.
Adding high-intensity intervals means you work harder than on a regular walk. "The changes in intensity push your heart and muscles, but the workout stays gentle on your hip and knee joints," says Shawn G. Anthony, MD, an orthopedic surgeon and associate chief of sports medicine at Mount Sinai Health System in New York City.
In IWT, fast walking is about 70% of your maximum effort, and slow walking is about 40%.
What Are the Benefits of Japanese Walking?
"The Japanese walking method is also more efficient. In general, the routine takes two hours per week. That’s compared to the roughly 10 hours it takes to get the recommended 10,000 steps daily," says Barbara Walker, PhD, an integrative health and performance psychologist and professor of psychiatry and behavioral neuroscience at the University of Cincinnati College of Medicine.
Learn how adding intervals to your walk can increase your workout results:
More calorie burn
You'll burn more calories with Japanese walking than with regular walking. Because you're working harder during the intervals, you use more energy. Over time, this may add up to weight loss when paired with healthy eating, Anthony says.
Muscle strength
Japanese walking builds muscles, especially in your legs. As a result, you may have better coordination and balance, too, Walker says.
More endurance
Picking up the pace adds an extra challenge. This builds your endurance and fitness capacity in a shorter amount of time than with a regular walking routine, Walker says.
Better heart health
The intervals get your heart pumping, which can boost your heart health. Exercise can also improve the function of your blood vessels, which lowers blood pressure.
Lower blood sugar
Your muscles work harder during the high-intensity intervals. Blood sugar is absorbed through the muscles, so the method can help improve your blood sugar control.
Mood boost and less stress
Walking perks up your mood and eases stress. For an even bigger benefit, take your walk outside. "The fresh air, natural scenery, and sunshine make it an even more rewarding experience," Walker says.
Improved motivation
During Japanese walking, you have to pay attention to the time and your pace. This can keep you engaged and keep you from becoming bored, Walker says. "The variety makes it easier to stay motivated."
What Does Science Say About Japanese Walking?
A study from 2007 found that this method improves your strength, fitness, and blood pressure more than regular walking.
Since then, many studies have confirmed other benefits. If you follow a Japanese walking routine for four months, you can lower your blood sugar, blood pressure, cholesterol, and body mass index. You also boost your peak VO₂ max – a key measure of fitness – by about 20%.
Scientists have found that Japanese walking has mental benefits, too. In one study, adults ages 65 and older either did a high-intensity interval walking routine or regular walking routine. Both groups improved their mood, sleep, and quality of life, but those who did interval walking had better endurance and were more flexible.
How to Try the Japanese Walking Method
Want to try the Japanese walking method? It doesn’t require a lot of time or equipment. You need supportive sneakers, comfortable clothes, and a watch or timer. Some fitness trackers and smartphone apps program your intervals in advance, so you don’t have to keep track during the workout.
You should also find a safe place to walk either outdoors or indoors on a treadmill, Walker says.
Walking outside? Choose a path with smooth surfaces. Walking quickly on uneven terrain, such as a rocky trail, may cause you to trip or stumble. You may also want to avoid routes with a lot of stoplights or people, which can slow down your pace.
Then follow these steps:
Warm up with a few minutes of slow walking to prepare your muscles and joints.
Pick up the pace and walk fast for three minutes. That’s about 70% of your maximum effort, or where you're breathing heavily but can still hold a conversation.
Slow down the pace for three minutes to about 40% of your maximum effort. That’s an easy, comfortable speed, Anthony says.
Repeat the intervals five times for a total of 30 minutes.
Cool down with a few minutes of slow walking and stretching.
If you can't carve out a chunk of time, you can break it up into three 10-minute walks to do throughout the day.
Is Japanese Walking Right for Everyone?
Japanese walking is good option for many people, including older adults. But the high-intensity intervals aren’t for everyone. If you have a history of heart, joint, or balance issues, speak with your doctor before trying the method, Walker says.
If you’re new to exercise or haven’t worked out in a while, the fast pace may feel difficult. You can start by walking at a slower, steady pace and gradually add in faster walking intervals.
Takeaways
The Japanese walking method adds high-intensity intervals, so you switch between fast and slow walking. Research shows it offers more benefits than a steady walk, helping you burn more calories, build strength, and boost heart health. While scientists studied it decades ago, the workout has recently gone viral on social media, making it a popular trend today.
Japanese Walking FAQs
What shoes are best for Japanese walking?
The best shoes for Japanese walking are walking or running shoes with good cushioning and a secure fit. If your shoes are old or worn out, they won’t support you well and can lead to pain or injury.
Can the Japanese walking method help you lose weight?
The Japanese walking method can help you lose weight because interval walking burns more calories than walking at a steady pace. You'll see the best results when you combine it with healthy eating.
Can the Japanese method of walking help burn belly fat?
The Japanese walking method can't target belly fat on its own – no single workout can. But as part of a healthy routine, it helps you burn fat all over your body, including your belly.
