A new fitness trend originating from Japan is gaining significant traction online, offering a compelling solution for time-poor individuals seeking substantial health improvements. Known as Japanese walking, this method requires minimal equipment and promises major benefits.
What is Japanese Walking?
Japanese walking was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan. It is based on an interval-style approach, alternating between bursts of fast and slow walking. The specific protocol involves three minutes of higher-intensity walking followed by three minutes of lower-intensity walking. This cycle should be repeated for at least 30 minutes and performed four times per week.
The higher-intensity phase should feel "somewhat hard"—a level where you can still talk, but holding a full conversation would be difficult. The lower-intensity phase should feel "light", where talking remains comfortable, if slightly more laboured than during rest.
This method has been likened to high-intensity interval training (HIIT), sometimes called "high-intensity walking", though it is notably less taxing than traditional HIIT sessions. Its main appeal lies in its simplicity; you only need a stopwatch and space to walk, making it less time-consuming and easier to plan than other targets, such as achieving 10,000 steps daily.
The Evidence Behind the Trend
Research supports the significant health benefits of Japanese walking. A pivotal 2007 study from Japan compared this interval method to a continuous walking routine with a goal of 8,000 steps per day. The results were striking. Participants following the Japanese walking programme experienced notable reductions in body weight.
Furthermore, their blood pressure dropped more significantly than those in the continuous walking group. The study also measured improvements in leg strength and overall physical fitness, both of which were greater in the Japanese walking cohort.
A longer-term investigation found that this form of walking helps protect against the natural declines in strength and fitness associated with ageing. These collective improvements strongly suggest that Japanese walking could contribute to a longer lifespan, although this specific link has not yet been directly studied.
Is It the Ultimate Exercise Solution?
While the benefits are clear, Japanese walking may not be for everyone. In the 2007 study, approximately 22% of participants did not complete the Japanese walking programme, compared to 17% who dropped out of the lower-intensity, step-based programme.
It is also important to note that achieving a daily step count—6,000 to 8,000 steps for those aged 60 and over, and 8,000 to 10,000 for those under 60—has robust evidence linking it to longevity. Similar long-term evidence for Japanese walking does not yet exist.
So, is this trend the definitive answer to fitness? The key takeaway from broader exercise science is that the specific activity matters less than its consistency and intensity. Research indicates that people who regularly engage in moderate to vigorous physical activity live longer, regardless of the activity's duration per session. The crucial goal is to make such activity a habitual part of your life. If Japanese walking helps you achieve that, it represents a highly worthwhile and effective choice.
