A new fitness trend known as “Japanese Walking” has gained traction online with its promise of significant health benefits with minimal exercise requirements.
This method was developed by Professor Hiroshi Noze and Assistant Professor Shizuo Masuki at Shinshu University in Matsumoto, Japan, and is based on the principle of intermittent walking, alternating between fast and slow walking.
This technique differs from regular walking in that it relies on changing speed on a regular basis, creating a type of interval training similar to the popular "high-intensity interval training" (HIIT) exercises, but at a lower intensity that is suitable for people who may not tolerate high-intensity exercises.
The essence of this method is to divide the walking session into specific time intervals. The person begins by walking at a moderate to fast pace for three minutes, until they feel they can still talk, but with difficulty. They then slow down for another three minutes, until they feel comfortable talking. This pattern is repeated five times, for a total of thirty minutes. It is recommended to practice four times per week for best results.
Scientific research clearly supports the benefits of this method. In a 2007 Japanese study, participants who followed the "Japanese Walking" regimen achieved better results in weight loss and blood pressure reduction than those who adhered to continuous, low-intensity walking. The results also showed significant improvements in muscle strength and cardiopulmonary fitness. Interestingly, subsequent studies have found that this method may help slow the loss of muscle strength associated with aging.
Despite these promising benefits, Japanese walking remains an option and not necessarily the best solution for everyone.
Data indicates that approximately 22% of study participants were unable to adhere to this regimen, compared to only 17% in the traditional walking group. Furthermore, regular daily walking, aiming for 8,000–10,000 steps, still has strong scientific support for its positive impact on longevity.
Research indicates that the real key to longevity and health is regular moderate to vigorous physical activity, regardless of the type of exercise. So, whether you choose "Japanese walking," regular walking, or any other activity, the most important thing is to stick with it and make it a daily habit.
Ultimately, choosing the right activity is a personal matter that depends on individual circumstances and preferences. The most important thing is constant movement and avoiding a sedentary lifestyle.
