From the daily 10,000-step method to the viral 12-3-30 treadmill workout, walking as an exercise has never been more popular. It comes with many health benefits, and the effort required is doable…even for the most exercise averse. But if 10,000 steps seems too intimidating or you’ve found yourself winded after attempting the 12-3-30 method, there’s another walking exercise that’s a bit easier that many experts advocate for: Japanese walking.
As Shawn Anthony, MD, a board-certified sports-medicine orthopedic surgeon at Mount Sinai, explains, Japanese walking (a.k.a interval walking training) is a form of exercise that alternates between fast-paced and slower steps. It was first studied in 2004 by a group of researchers in Japan who found that this walking method could improve cardiovascular health and physical function in older adults. Now, the tried-and-true form of exercise has recently gained more visibility thanks to social media, and everyone seems to want in on this workout.
Intrigued? Below, the experts break down how this simple workout may just be the low-impact exercise you’ve been looking for.
How Does It Work?
Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, explains that a typical Japanese walking routine alternates between three minutes of fast-paced walking and three minutes of a slower recovery pace for a total time of 30 minutes. But the fast-paced walking portion is not a simple power walk. Dr. Viola emphasizes the importance of putting in maximum effort during that interval of the exercise.
“The high-intensity portion is key,” adds Dr. Anthony. “During these three-minute intervals, you should walk at roughly 70% to 85% of your maximum heart rate, which feels like a 6 or 7 out of 10 effort.” He says that if you notice deeper breathing, a stronger arm swing, and the ability to only speak in short sentences, then you’re doing it right.
The Benefits
Japanese walking has the same benefits as more intense forms of exercise, says Dr. Viola, just with less stress on your joints. “[It] offers a wide range of physical, mental, and lifestyle benefits,” she says. Improving cardiovascular health, lowering blood pressure, and increasing mobility and metabolism to help with weight management and improve insulin sensitivity are a few of the physical health benefits you can expect from incorporating this exercise into your routine. She also adds that the alternating pace can help strengthen your leg muscles and core, improve balance and coordination, and support bone density.
As for your mental health, walking is known to enhance mood, reduce stress, and improve cognitive skills. Studies have shown that those living in blue zones can credit part of their longevity to their daily walking routine. Japanese walking does all of that while also boosting your energy levels and improving your sleep quality, she says. Due to its low impact, it can also be a safer option for those concerned about joint injuries.
Anyone can benefit from this exercise, but both Dr. Viola and Dr. Anthony note that it is especially beneficial for middle-aged and older adults between the ages of 40 and 75. “[It] directly counters these changes by improving aerobic capacity and muscle function while remaining safe for aging joints,” says Dr. Anthony. “It has also been shown to help maintain balance and prevent age-related declines in mobility, making it valuable for older adults who may not tolerate high-impact workouts.”
The Downsides
For most, Japanese walking is an extremely safe exercise. But there are a few exceptions. Dr. Anthony says that those with uncontrolled cardiovascular conditions, severe hypertension, and advanced joint disease should consult their primary physician before incorporating this method into their routine. If you have significant balance problems, he says, you should be cautious, as a faster pace than you’re used to may increase your risk of falling. And as with any new exercise, do it gradually to avoid injury, he advises.
How to Try It on Your Own
Japanese walking is simple, even for those who consider themselves workout novices or typically sedentary individuals. For beginners, Dr. Viola recommends walking at a moderate pace for 30 minutes for one to two weeks before increasing the intensity and incorporating set intervals the following week. Dr. Anthony adds trying a session two or three times a week and then gradually increasing it to four or five times a week as tolerated. He advises choosing a pace that feels challenging but sustainable (“You should feel your breathing increase noticeably but still be able to talk in short sentences,” he says) and ensuring that you’re wearing supportive footwear and walking on a safe, flat surface to minimize the risk of injury.
So if you’re looking to elevate your daily strolls or want an exercise that’s effective but still super easy, give Japanese walking a try. A low-impact workout that requires no equipment and doesn’t come with a hefty cancellation fee is always something to look into.
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