Here’s a concise summary of the research- and expert commentary around the so-called “Japanese walking” (also called interval walking training,
The method involves alternating about 3 minutes of fast walking (roughly 70 % of maximum effort) with 3 minutes of slow walking (around 40 % effort), repeated ~5 times, for a ~30-minute session.
It was developed in Japan (e.g., by Hiroshi Nose and Shizue Masuki at Shinshu University) as a walking-based interval protocol, especially among older adults.
The viral/popular version emphasises it as a time-efficient alternative to simply racking up large numbers of steps (e.g., the “10,000 steps a day” target).
📊 What the evidence shows
Studies comparing this interval walking to steady, moderate walking found better improvements in aerobic fitness (VO₂max), blood pressure, leg strength, BMI/body composition and glycaemic control.
For example: In one study of older adults, those doing IWT saw greater leg strength and reduction in blood pressure than a continuous-walking group.
A review indicates the benefits are “well established” for both older healthy individuals and those with metabolic disease (type 2 diabetes) when compared to matched continuous walking in energy/time.
It appears more efficient in time versus simply walking the same duration at a moderate pace (or accumulating many steps).
🤔 What this means (and caveats)
If you’re pressed for time, this method offers a viable way to get meaningful cardiovascular and metabolic benefit in ~30 minutes.
Because you alternate intensities, it engages muscle and cardiovascular systems more meaningfully than a steady walk.
It still is walking, so it’s lower impact than many high-intensity workouts—making it suitable for older adults or those less inclined to running.
Caveats:
The initial studies were often done in older adults; younger/very fit people may get less “bang” relative to their capacity.
For best results you’ll need to ensure the “fast” walking really is elevated effort (and the “slow” truly a recovery-pace) rather than just a modest increase.
As with any exercise, consistency matters. Even the best method won’t help if you don’t maintain the routine.
While many benefits are shown, it doesn’t mean it wholly replaces other forms of exercise (strength, flexibility, etc.).
📝 My verdict
Yes — the hype is largely justified: “Japanese walking” (IWT) is effective and in many cases superior to moderate steady walking when it comes to cardiovascular/metabolic markers, especially when done consistently.
However, it’s not a magic bullet. The key is: effort + consistency + making sure it fits your health/fitness level. If you start this method but you don’t elevate your pace sufficiently, or you do it infrequently, you likely won’t see the full benefits
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