A new fitness trend originating from Japan is gaining significant traction online, offering substantial health advantages for individuals with limited time and minimal equipment requirements. Known as Japanese walking, this approach provides a structured yet accessible method for improving physical wellbeing.
The Science Behind Japanese Walking
Japanese walking was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan. This innovative method is based on interval-style bursts that alternate between fast and slow walking phases, creating a manageable yet effective exercise routine.
How Japanese Walking Works
The technique involves alternating between three minutes of higher-intensity walking and three minutes of lower-intensity walking, repeated for at least thirty minutes, four times per week. The higher-intensity segments should be performed at a level described as "somewhat hard" where conversation becomes challenging but not impossible.
The lower-intensity phases should feel "light" and comfortable, allowing for easier conversation with only slight breathlessness. This creates a balanced approach that challenges the body without overwhelming it.
Comparing Japanese Walking to Other Methods
Japanese walking has been compared to high-intensity interval training (HIIT), sometimes referred to as "high-intensity walking," though it operates at lower intensities than traditional HIIT workouts. The method requires minimal equipment—just a stopwatch and space to walk—and demands less planning than other fitness targets like achieving ten thousand steps daily.
Evidence-Based Health Benefits
Research demonstrates that Japanese walking delivers significant health improvements. A 2007 Japanese study compared this interval method to lower-intensity continuous walking with an eight thousand steps per day target. Participants following the Japanese walking approach experienced notable reductions in body weight and greater decreases in blood pressure compared to those undertaking continuous walking routines.
The study also measured improvements in leg strength and physical fitness, finding both enhanced more substantially among Japanese walking participants than those performing moderate-intensity continuous walking. Longer-term research indicates that Japanese walking helps protect against age-related declines in strength and fitness.
While these health improvements suggest potential longevity benefits, this specific aspect hasn't been directly studied yet for Japanese walking. However, achieving regular moderate to vigorous physical activity—which Japanese walking provides—is known to contribute to longer life expectancy.
Considerations and Comparisons
Despite its benefits, Japanese walking may not suit everyone. The 2007 study revealed that approximately twenty-two percent of participants didn't complete the Japanese walking programme, compared to seventeen percent who didn't meet the eight thousand steps daily target. This suggests individual preferences play a significant role in exercise adherence.
Traditional step-counting approaches have established longevity benefits, with targets of six to eight thousand steps daily for those aged sixty and above, and eight to ten thousand steps for younger individuals. While similar direct evidence for Japanese walking's longevity impact awaits further research, the method clearly provides substantial health advantages.
The Bigger Picture
Ultimately, research indicates that regular moderate to vigorous physical activity—regardless of specific form—contributes most significantly to health and longevity. The frequency and intensity of exercise matter more than the particular method chosen. If Japanese walking helps individuals establish consistent exercise habits, it represents a valuable option worth considering alongside other fitness approaches.
This accessible, time-efficient method offers British fitness enthusiasts a scientifically-backed alternative to traditional walking routines, particularly appealing to those with busy schedules seeking measurable health improvements without extensive time commitments.
