One content creator, @coacheugeneteo, says the walking technique offers “10 times the benefits in just 30 minutes” compared with a target of 10,000 steps a day. In another video, the medical doctor @dramyshah calls it a “game-changer” and says it can decrease disease and boost mood.
Japanese walking “is an effective, time-efficient method of increasing cardiovascular fitness,” says Scott Capozza, PT, a spokesperson for the American Physical Therapy Association who’s based in New Haven, Connecticut.
“In essence, increasing the intensity of your walking speed gives you more bang for your buck, which can improve your cardiovascular system,” he says.
What Is Japanese Walking?
Japanese walking involves alternating three minutes of fast walking and three minutes of slower walking for 30 minutes, four days a week.
“Fast walking” means moving at about 70 percent of your maximum effort, whereas slow walking is 40 percent effort, says Lindsy Jackson, DPT, PT, a physical therapist and owner of Movement Managed in Littleton, New Hampshire.
You can measure this using a fitness tracker or heart rate monitor, says Ross Arena, PhD, PT, a professor and head of the physical therapy department at the University of Illinois in Chicago. But if you don’t have a fitness tracker, there are other ways to ensure you’re walking briskly.
“When you walk fast, you should be breathing harder,” Dr. Arena says. “You shouldn’t be able to comfortably have a conversation with somebody during the fast pace.”
Potential Benefits of Japanese Walking
The Interval walking method “boosts cardiovascular fitness and burns more calories than steady-paced walking,” says Sergiu Darabant, MD, a cardiologist with Miami Cardiac and Vascular Institute, part of Baptist Health South Florida. “It can improve endurance and fitness capacity in a shorter amount of time.”
Incorporating faster-walking intervals enables you to “stretch your system,” Arena says, so your body has to work harder, which can increase your fitness levels, boost your metabolic health, and decrease your risk for disease.
Alternating your walking pace also “keeps workouts dynamic,” Dr. Jackson says, adding that it reduces the monotony of steady walking.
Arena notes that you’d likely get heightened benefits from other interval workouts, such as those incorporating running or cycling, for example.
How to Try Japanese Walking
Interval walking is an accessible form of cardio, Dr. Darabant says. “It requires no equipment, can be done anywhere, and suits a wide range of fitness levels,” he says.
Experts offer these tips for trying Japanese walking:
- Wear comfortable shoes. “I tell my patients I’m giving them permission to go shoe shopping when starting a walking program,” Capozza says.
- Find a time that works for you. Walk in the morning if you’re a morning person or in the evening if that’s best for you.
- Grab a buddy. Walking with someone else can help keep you accountable, Capozza suggests.
- Warm up. Jackson recommends starting any interval walking routine with five minutes of slow walking to prep your muscles and joints.
- Start slowly. If you’re not accustomed to physical activity, Arena suggests sticking with slower-paced walking for a while and then building up.
- Create a plan. Start with three minutes of fast walking where you’re slightly out of breath and three minutes of slow walking, Jackson says. Repeat these intervals four or five times, and walk three to five days a week.
- Track your progress. Use your phone or a fitness tracker to track your walking intensity and how often you do it, Darabant says. Then, gradually increase your intensity and duration.
- Hydrate. Drink plenty of water, especially if you’re walking outside in the heat, Arena says.
- Listen to your body. Stop walking if you feel any pain or become extra winded, and talk to your doctor before starting again, Jackson suggests.
Who Should (and Shouldn’t) Try Japanese Walking?
Anyone striving to increase their overall fitness level can benefit from interval walking, Capozza says. Darabant adds that it’s also good for those wanting to lose weight or challenge themselves with a higher-intensity workout.
“It’s especially useful for people who are short on time but want a more efficient form of exercise,” Darabant says.
However, if you have a history of heart or lung problems or difficulty balancing, talk to your doctor before starting any exercise program, Capozza says. Also, avoid working out intensely (or check with a healthcare provider first) if you have an injury or recent surgery, Jackson adds.
People who don’t typically exercise should start slowly and ease into the fast-walking intervals, Arena says.
The Bottom Line on Japanese Walking
Walking is good for your health long term, and incorporating fast-paced intervals can enhance these benefits, Capozza says. Any activity where you “move more and sit less is a tremendous health benefit,” Arena adds.
