A Simple Fitness Trend With Big Benefits
Walking is one of the most accessible workouts you can do — no fancy equipment, no gym membership, just a good pair of shoes. And while even a gentle stroll has been shown to boost mood, support heart health, and ease back pain, a new spin on walking is catching attention worldwide: Japanese walking, also known as interval walking training (I.W.T.).
Unlike steady-paced walking, Japanese walking alternates between brisk, challenging bursts and slower recovery periods. Think of it as interval training — but with walking instead of running or high-impact moves.
Where it all started
The method was first developed about 20 years ago by Dr. Hiroshi Nose, an exercise physiologist at Shinshu University in Japan. His idea was simple but powerful: take training strategies used by elite athletes and adapt them for older adults in Japan, a country with one of the world’s longest-living populations. The results were promising, showing improvements in strength, cardiovascular health, and even medical cost reduction.
Since then, Dr. Nose and his colleague Dr. Shizue Masuki have continued to refine and study the approach, building a solid base of research that supports its long-term health benefits. More recently, the practice has taken off on TikTok, proving that sometimes the simplest workouts can become the most inspiring trends.
How it works
Japanese walking is straightforward: alternate between three minutes of fast walking (where it feels hard to hold a conversation) and three minutes of slow, easy strolling. Repeat this pattern for about 30 minutes, ideally four times a week.
A few key tips make it more effective:
- Take longer strides during the fast intervals.
- Swing your arms with energy to keep good form.
- Break the 30 minutes into shorter sessions (like 10 minutes, three times a day) if that fits your schedule better.
This rhythm of effort and recovery helps walkers stay active for longer at higher intensities, compared to trying to walk briskly without breaks.
Why it works
Studies show that people who practiced interval walking improved their blood pressure, aerobic capacity, and leg strength more than those who just walked at a steady, moderate pace. Over a 10-year period, the method has also been linked to slower age-related declines in endurance and muscle power.
The reason is cause-and-effect:
- Fast intervals challenge the heart, lungs, and muscles, building strength and stamina.
- Slow intervals allow recovery, so the body can push harder again during the next bout.
This balance makes Japanese walking both effective and sustainable — a workout tough enough to deliver results, but gentle enough to be safe for beginners, older adults, or those coming back from injury.
Getting started
If you’re new to exercise, don’t worry about hitting the three-minute mark right away. Start with one minute of faster walking, then one to two minutes of slower recovery. As you build endurance, increase the length and intensity of your brisk intervals.
For the best results, pair Japanese walking with strength training twice a week and simple balance or mobility exercises. This combination supports healthy aging, injury prevention, and overall fitness.
👉 Bottom line: Japanese walking is proof that you don’t need to run marathons or spend hours in the gym to see results. With just a timer and your own two feet, you can boost your health, build endurance, and enjoy one of the simplest — yet most powerful — workouts out there.
