Looking to improve your health without breaking a sweat?
"Japanese walking", also known as interval walking training (IWT), is a gentle, science-backed workout developed in Japan.
Here's why you might want to lace up your shoes and give it a go.
Improves blood pressure naturally
Studies show that Japanese walking can lower blood pressure more effectively than regular walking.
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Alternating between fast and slow intervals helps train the blood vessels and reduces heart disease risk.
Regulates blood sugar levels
IWT is especially effective for people with type 2 diabetes.
The interval-based pace improves glycemic control, helping stabilize blood sugar and potentially reducing reliance on medication.
Helps reduce BMI and manage weight
Compared to continuous walking, IWT has a greater impact on lowering body mass index (BMI).
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It's a simple way to support weight loss and body composition goals, all without intense effort.
Increases muscle strength
This form of walking boosts strength in the legs and core, enhancing balance and stability.
Particularly important for older adults to prevent falls and maintain independence.
Boosts aerobic capacity
Your endurance and oxygen uptake improve through Japanese walking, making everyday activities easier and combating fatigue more effectively than regular walks.
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Safe and gentle on the body
Unlike high-intensity interval training (HIIT), which carries a higher injury risk, IWT is considered a low-impact and safe option for all fitness levels, including seniors and beginners.
High adherence rate
In one study, 95 % of participants stuck to the IWT protocol throughout the duration of the trial.
That’s an impressive rate, proving how sustainable and manageable the practice is long-term.
Only requires 30 minutes a day
Just five sets of 3 minutes fast walking followed by 3 minutes of slow walking, five days a week, is all it takes to enjoy the health benefits.
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Backed by scientific evidence
Originally developed by Japanese researchers and featured in respected journals like the Mayo Clinic Proceedings, Japanese walking is now endorsed by doctors and sports medicine experts worldwide.
Easy to get started
All you need is a pair of supportive walking shoes and a realistic goal.
Start with short intervals, use the "talk test" to gauge intensity, and gradually increase your fast-walking time as your body adapts.
This article is based on information from Healthline.com.
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