What Is Japanese Walking? The New Fitness Trend And Its Benefits

The high-intensity phase should feel "somewhat hard" and the low-intensity recovery phase should feel "light," where talking is still comfortable.

A 2007 study in Japan found that participants following this interval walking method had greater improvements in body weight.

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A new fitness trend from Japan, dubbed Japanese walking, is gaining popularity online for its simplicity and surprising health benefits. Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University, the technique alternates between three minutes of fast-paced walking and three minutes of slower-paced recovery walking. This cycle is repeated for at least 30 minutes, four times per week.

The high-intensity phase should feel "somewhat hard" and the low-intensity recovery phase should feel "light," where talking is still comfortable, though slightly more laboured than during complete rest.

How Does Japanese Walking Compare To Traditional Walking?

Japanese walking has been compared to low-impact versions of high-intensity interval training (HIIT). Unlike the popular 10,000-step goal, this method is less time-consuming, requires no equipment apart from a stopwatch and open space, and is easier to incorporate into a busy schedule.

A 2007 study in Japan found that participants following this interval walking method had greater improvements in body weight, blood pressure, leg strength, and overall physical fitness compared to those who simply walked continuously at a moderate pace, aiming for 8,000 steps per day.

Even more encouraging, a long-term study found that this technique could protect against age-related declines in strength and fitness, suggesting a potential for longer, healthier lives, although direct evidence on longevity is still pending.

Is Japanese Walking for Everyone?

Despite its many benefits, Japanese walking may not suit everyone. In the same 2007 study, about 22% of participants dropped out of the program, compared to a 17% dropout rate in the continuous walking group. This indicates that the intensity or structure of Japanese walking might still pose a challenge for some.

While walking 6,000 to 10,000 steps a day is already linked with longevity, depending on age, similar direct evidence is still lacking for Japanese walking.

Ultimately, the key to better health may not lie in the exact form of exercise, but in how regularly and intensely it’s performed. Whether it’s step-based walking or interval-style Japanese walking, what matters most is forming a consistent, moderate-to-vigorous physical activity habit.

(With inputs from The Conversation)