Introduction to Japanese Walking
A viral fitness trend is blowing the excuse of being too busy to break a sweat out of the water. Enter “Japanese walking,” a simple, science-backed exercise routine that promises serious gains in just 30 minutes. “All movement is medicine, but if you’re short on time or want to get the most bang for your buck, this is for you,” strength training coach Eugene Teo said in a recent TikTok.
The Problem with 10,000 Steps
It’s long been said that taking 10,000 steps per day is the key to better health, with research linking regular walking to improved cardiovascular fitness, improved sleep quality, and even a lower dementia risk. But that magic number isn’t rooted in science. Instead, it originated from a marketing campaign to promote a Japanese pedometer in the 1960s. And let’s be real, carving out the two hours it takes to hit that mark isn’t going to happen for most Americans. In surveys, nearly half say they’re too busy with work and other obligations to exercise at all.
A majority of Americans don’t meet the CDC’s weekly exercise recommendations. bignai – stock.adobe.com
The Benefits of Japanese Walking
Japanese walking might be the solution, offering a more efficient way to achieve the health benefits typically linked to 10,000 steps a day in a fraction of the time. In a 2007 study, Japanese researchers recruited 246 adults with an average age of 63 and divided them into three groups. One group did no walking at all. Another group walked at a steady, moderate pace, aiming for 8,000 or more steps a day at least four times per week. The third group practiced interval walking by walking slowly for three minutes, then walking quickly at a hard effort for three minutes. They repeated this cycle for 30 minutes, four or more days per week.
Research Findings
Researchers found that interval walking was superior to continuous walking for improving blood pressure, blood glucose levels, and body mass index. It also led to the greatest improvements in leg muscle strength and aerobic capacity, which measures the maximum amount of oxygen the body can take in and use during exercise. The low-impact regimen might even hold the key to staying in shape as you get older. A longer-term study found that the Japanese walking method helps protect against the decline in strength and fitness that naturally occurs with aging.
It takes the average person between 1.75 and 2.5 hours to walk 10,000 steps. oasisamuel – stock.adobe.com
Japanese walking can be tailored to fit all fitness levels. lordn – stock.adobe.com
Expert Insights
Interval walking is “one of the most overlooked yet incredibly effective tools for improving long-term health, especially among middle-aged and older adults,” Dr. Ramit Singh Sambyal, a general physician, told Verywell Health. “By simply alternating between short periods of brisk walking and slower-paced recovery, we engage the cardiovascular system in a much more dynamic way,” he added. Another perk: Completing the 30-minute Japanese walking routine four times a week puts you just thirty minutes short of the CDC’s recommendation that adults get at least 150 minutes of moderate-intensity aerobic activity per week.
Tips and Tricks
To make sure you’re hitting the right pace, use a fitness tracker that measures your heart rate. During those three minutes of brisk walking, aim for 70% to 85% of your maximum heart rate. When you slow down, let it drop to 40% to 50%. No tracker? No problem. Try the “talk test.” At a brisk pace, you should be able to say a few words but need to catch your breath quickly. At a leisurely pace, you should be able to chat comfortably. And if you’re worried about keeping up a brisk pace for a full three minutes, experts say it’s okay to start small.
Interval walking may be more effective than traditional walking for improving cardiovascular fitness. bongkarn – stock.adobe.com
Mastering Japanese Walking
“Try walking at your regular pace for a few minutes, then pick up the speed for 20 to 30 seconds, and repeat,” Dr. Sarah F. Eby, a sports medicine specialist, told Healthline. “As your body adapts to this new exercise stimulus, you can gradually increase the duration of the faster walking bouts,” she added.
Conclusion
Japanese walking is a simple yet effective way to improve overall health and fitness. By incorporating interval walking into your daily routine, you can achieve the benefits of 10,000 steps in just 30 minutes. With its low-impact and adaptable nature, Japanese walking is an excellent option for people of all ages and fitness levels.
FAQs
- What is Japanese walking?
Japanese walking is a fitness routine that involves interval walking, alternating between slow and brisk walking for 30 minutes. - How many steps are equivalent to Japanese walking?
Japanese walking is not about the number of steps, but rather the intensity and interval of walking. - Can I do Japanese walking if I have a busy schedule?
Yes, Japanese walking is a great option for people with busy schedules, as it can be completed in just 30 minutes. - Do I need any special equipment for Japanese walking?
No, you don’t need any special equipment, but a fitness tracker can be helpful in monitoring your heart rate and pace. - Is Japanese walking suitable for all ages and fitness levels?
Yes, Japanese walking is a low-impact activity that can be adapted to suit different ages and fitness levels.
