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What is Japanese Walking?
Japanese walking is a low-impact exercise method that alternates brisk walking with equal intervals of gentle walking.
The method has enjoyed a surge in popularity as a highly efficient, science-backed workout that has been embraced by TikTok and Instagram content creators and audiences. Easy to adopt and demonstrate, the technique offers you a variation to the usual cardio or steps-per-day target.
History and Background
The name "Japanese Walking" came from Australian fitness coach Eugene Teo posting a video introducing the exercise.
The method itself was developed in the early 2000s by professor Hiroshi Nose and Associate Professor Shizue Masuki from the Department of Advanced Medicine for Health Promotion at Shinshu University, Japan.
Initially researched as an efficient, low-impact exercise for ageing populations to improve health in older adults, it has become a popular for all fitness levels. Considered a versatile technique that you can use outside or on a treadmill and can be combined with aspects of other walking workouts or arm raises.[1]
How to do Japanese Walking
Japanese walking is a low-impact exercise method where you alternate 3-minute intervals of fast-paced, brisk walking (to 70% of maximum heart rate) with 3-minute slow-paced, easy ‘recovery’ walking.
Cardiovascular health, muscle strength, and glucose control
This walking technique is suggested for 30 minutes, 4–5 days a week to improve cardiovascular health, muscle strength, and glucose control. Starting each session with a 1-minute light march.[2]
Heavily backed by peer-reviewed research, the method was primarily developed by to burn more calories and boost cardiovascular endurance compared to steady-state walking, without the high impact on joints typical of running.
Randomized controlled trials and other research, shows this method improves:
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Cardiovascular health with reduction in resting systolic blood pressure and aerobic capacity (up to 10–20% increase).
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Muscular strength in the legs of middle-aged and older adults.
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Metabolic function including blood sugar, blood glucose, and visceral fat.
In addition, those older adults taking up this walking pattern have reported better cognitive function, improved sleep quality, and reduced depression. [2]
Side effects, risks and criticism
Individuals with pre-existing heart or joint conditions are advised to consult a doctor due to the high-intensity intervals.
Japanese Walking should not be considered a 'silver bullet'. Social media's oversimplification and sound-bite presentation can miss fully explaining its development and limitations.
For younger people that are healthy and fit, adding this exercise may not create significant improvements or health benefits. Like all exercise, the results vary by individual.
For some, this pattern of walking is more sustainable than merely steady walking and when done in a sociable group helps improve commitment.
Japanese Walking - references and further reading:
[1] Walking in the Fast Lane: High-Intensity Walking for Improved Fitness and Health Outcomes Mayo Clinic Proceedings, Volume 94, Issue 12, December 2019, Pages 2378-2380 Javaid Nauman, Moien A.B. Khan, Michael J. Joyner
[2] https://www.brownhealth.org/be-well/interval-walking-health-benefits-japanese-walking-method
https://www.vogue.com/article/what-is-japanese-walking
https://theconversation.com/japanese-walking-the-benefits-of-this-fitness-trend-257302
This article is for informational purposes only.
For medical advice or a diagnosis, consult a qualified professional health care provider.