The 10,000-step target, often considered the gold standard for daily walking, originates from a 1960s Japanese marketing campaign for a pedometer called the Manpo-Kei, or '10,000 steps metre'. However, a 2023 study from the University of Granada suggests that 8,000 steps may be sufficient to significantly reduce the risk of premature death.
A new walking protocol, dubbed 'Japanese walking', has gained attention online. It requires just 30 minutes per day and claims to offer greater benefits than 10,000 steps. The method is based on a 2007 study published in the Mayo Clinic Proceedings, which compared high-intensity interval walking training (IWT) with moderate-intensity continuous walking training (CWT).
In the study, 246 participants aged around 63 were divided into three groups: no walking, IWT, and CWT. The IWT group performed repeated cycles of three minutes of fast walking and three minutes of slow walking, while the CWT group walked at a steady pace for longer durations. After five months, the IWT group showed a 13-17% increase in thigh muscle strength and an 8% increase in peak aerobic capacity, significantly greater than the CWT group.
A fitness writer tested the protocol, walking a 30-minute loop. Her usual walk covered 2.12 km with 3,000 steps, burning 157 calories. The Japanese walking method covered 2.94 km with 3,500 steps, burning 211 calories, with heart rate peaks during fast intervals.
While the method may not suit everyone, it offers a time-efficient alternative for those seeking to improve muscle strength and aerobic capacity without spending over an hour walking.
