If you’re on the lookout for a fresh way to boost your health, you might want to check out Japanese walking. This latest fitness craze, designed for those with packed schedules, promises notable health improvements while using minimal gear.
Created by health experts Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University in Japan, Japanese walking revolves around short bursts of intensity. The technique includes alternating three minutes of brisk walking with three minutes of slower walking, cycling through this routine for at least 30 minutes, four times a week.
During those faster intervals, you should aim for a pace that’s challenging but still allows for occasional chit-chat. On the flip side, when you’re in the slower zone, it should feel like a stroll where you can talk semi-comfortably.
Think of Japanese walking as a twist on high-intensity interval training (HIIT) pitched at a lower level, making it accessible for most fitness fans out there.
Real Benefits Backed by Research
There’s some serious evidence showcasing the perks of this walking method. A study from 2007 compared Japanese walking with a gentler, steady pace (aiming for around 8,000 steps daily). Those embracing the Japanese technique enjoyed significant drops in body weight, with reductions in blood pressure as well—more so than their lower-intensity counterparts.
This particular study also measured leg strength and overall fitness levels, noticing impressive gains in participants who followed the Japanese regimen compared to those doctoring their routine with a more moderate pace.
Additional research indicates that Japanese walking might be effective in staving off the physical declines linked with aging, hinting at its potential role in longevity—though this hasn’t been thoroughly explored yet.
While the idea sounds great, keep in mind a few considerations. In the original study, over 22% of participants dropped out of the Japanese walking regimen; 17% opted out of the easier step goal. This could mean it’s not perfect for everyone, and sticking to straightforward step counts might still be appealing.
For people over 60, the recommended daily step count varies from 6,000 to 8,000 steps, while those under 60 should aim for 8,000 to 10,000 steps daily. Unfortunately, there doesn’t seem to be a treasure trove of research focused strictly on Japanese walking… yet.
So, is this the ultimate way to get fit? It appears that how frequently and rigorously you exercise might matter more than the specific method you choose. Experts suggest that individuals who consistently engage in moderate to vigorous activities can enhance their lifespan, regardless of the duration of each workout.
Ultimately, the goal should be regular engagement in the physical activities we enjoy. And if that includes a dose of Japanese walking? Then you’re definitely onto something good!
Sean Pymer is an Academic Clinical Exercise Physiologist at the University of Hull.
This piece is republished from The Conversation under a Creative Commons license. You can check the original article.
