The Japanese walking method, a low-impact interval workout, is gaining attention for its surprising benefits to heart health, muscle strength and overall fitness, especially in older adults.
When it comes to the wide array of workouts we could be following, walking is one of those options that is pretty accessible, but also very mundane.
After all, if we’re looking to bulk up or trim down in the foreseeable future, literally taking one step at a time is a little too rudimentary an action to be of much assistance. In fact, it rarely pops up when we think about achieving such fitness goals.
However, its potential to boost our health is probably exponentially greater than many of us would think – there’s a reason we’ve always been told that walking 10,000 steps a day is good for us.
So if you’re curious to see exactly how you can productively up your walking game – and fully explore the benefits of this modest physical activity – then there’s one way to go.
And that’s to go Japanese.
The Japanese Walking Method
Interval walking training, now colloquially known as Japanese walking, was developed by researchers at Shinshu University in Matsumoto, Japan roughly two decades ago. The aim was the improvement of the cardiometabolic health of older adults.
This technique involves alternating between:
- Three minutes of fast walking (or 70% of your aerobic capacity, wherein you should still be able to talk, but it will be challenging to do so).
- Three minutes of slow walking (or 40% of your peak aerobic capacity).
It’s actually somewhat similar to high-intensity interval training (HIIT) workouts, where you alternate between periods of hard-hitting exercises, and those of lower intensity or breaks.
However, Japanese walking is considered a much gentler version of this, especially on the joints – which makes it something everyone can do, whether they’re a beginner, anyone enjoying their golden years, or even someone interested in shaking up their existing workout routine a little.
How Does Japanese Walking Differ From Regular Walking?
Regular walking is excellent, especially for beginners or those managing chronic conditions. But its benefits tend to taper off after a certain point. Research shows that walking more than 8,000 steps a day does not lead to significantly more health gains.
So maybe 10,000 isn’t quite the magic number we should be looking at.
However, a study by the Japanese researchers that compared results between participants who performed Japanese walking, and those who performed continuous walking with the goal of meeting 8,000 steps a day, showed interesting findings.
Participants in the first group saw greater reductions in blood pressure, and greater improvements in leg muscle strength and overall physical fitness.
The conclusion was that Japanese walking could help safeguard against increases in blood pressure, and the loss of muscle and aerobic capacity often associated with ageing.
Essentially, when we switch up our pace following interval walking training, we get to engage our body in a much more dynamic way.
And that comes with quite a few advantages to our wellbeing, including improvements to our body mass index.
Furthermore, those three minutes of fast walking gets you a lot closer to the 8,000 daily step count than regular walking would.
But more important than the step count is how we’re encouraged to do 150 minutes of moderate-intensity exercise per week – and a few sessions of Japanese walking can actually do the trick.
How To Start Walking the Japanese Way
The good thing about Japanese walking is that it’s easy to pick up, even if we’re not in the best of shape.
So if you want to get started on interval walking training, these tips may be useful for you.
Set an Attainable Goal
While the cycle of fast and slow walking typically goes on for half an hour, you don’t have to go into your first session with that. Even the fast walking intervals can be shortened. You can decide what works best for your current fitness level, and go on from there.
“Start small if necessary; even short walks can make a difference,” said Dr Bryan Han Weiyao, an Associate Consultant from Outram Community Hospital, in HealthXchange. “Every step counts towards better health.”
Use the Talk Test
What your body considers intense exercise can differ from someone else’s. To check this during the fast walking intervals, note that you should only be able to speak a little before having to catch your breath.
Wear Supportive Shoes
You are more likely to stick to the routine if you’re more comfortable doing it. Supportive footwear helps reduce the risk of injury and makes the walking experience more enjoyable (and repeatable).
Why It Works
As HIIT’s gentler cousin, Japanese walking keeps your body adapting and prevents the plateau effect of regular routines without the strain of jumps, squats or sprints. It challenges your heart, lungs and muscles without overwhelming them. Over time, you may notice improved endurance, strength, and possibly even changes in your body composition.
Plus, the alternating pace keeps things mentally engaging and less monotonous than a 45-minute slog through your neighbourhood.
As with any exercise regime, the positive impacts of Japanese walking are best felt in the long-term, so stay consistent!
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External References
- Chesak, J. (2025, May 27). ‘Japanese Walking’: Try This Low-Impact Fitness Hack for Better Heart Health. Healthline. Retrieved from: https://www.healthline.com/health-news/japanese-walking-fitness-trend-heart-health
- HealthXchange. (n.d.). Brisk Walking: How Effective Is It? Retrieved from: https://www.healthxchange.sg/fitness-exercise/exercise-tips/brisk-walking-benefits-how-to-do
- Klump, J. (2025, June 4). ‘Japanese Walking’ May Improve Blood Pressure and Muscle Strength. Verywell Health. Retrieved from: https://www.verywellhealth.com/japanese-walking-11746400
- Nemoto, K., Gen-no, H., Masuki, S., Okazaki, K., & Nose, H. (2007). Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people. Mayo Clinic Proceedings, 82(7), 803–811. Retrieved from: https://www.mayoclinicproceedings.org/article/S0025-6196(11)61303-7/abstract
- Nose, H., Morikawa, M., Yamazaki, T., Nemoto, K., Okazaki, K., Masuki, S., Kamijo, Y., & Gen-No, H. (2009). Beyond epidemiology: field studies and the physiology laboratory as the whole world. The Journal of Physiology, 587(Pt 23), 5569–5575. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2805369/
- Pymer, S. (2025, June 8). Why ‘Japanese walking’ can be good for you. Retrieved from: https://www.straitstimes.com/opinion/why-japanese-walking-can-be-good-for-you
- Yates, T. E. (2025, May 19). Walking may be the key to a long and healthy life. The Straits Times. Retrieved from: https://www.straitstimes.com/opinion/walking-may-be-the-key-to-a-long-and-healthy-life
