From the daily 10,000-step method to the viral 12-3-30 treadmill workout, walking as an exercise has never been more popular. It comes with many health benefits, and the effort required is doable…even for the most exercise-averse. But if 10,000 steps seems too intimidating or you’ve found yourself winded after attempting the 12-3-30 method, there’s another walking exercise that’s a bit easier that many experts advocate for: Japanese walking.
As Shawn Anthony, MD, MBA, board-certified sports medicine orthopedic surgeon at Mount Sinai, explains it, Japanese walking (a.k.a interval walking training) is a form of exercise that alternates between fast-paced and slower steps. It was first studied in 2004 by a group of researchers in Japan who found that this walking method could improve cardiovascular health and physical function in older adults. Now, the tried-and-true form of exercise has recently gained more visibility thanks to social media, and everyone seems to want in on this workout.
Intrigued? Below, the experts break down just how this simple workout may just be the low-impact exercise that you’ve been looking for.
How does it work?
Heather Viola, DO, assistant professor of general internal medicine at Mount Sinai, explains that a typical Japanese walking routine alternates between three minutes of fast-paced walking and three minutes of a slower, recovery pace for a total time of 30 minutes. But the fast-paced walking portion is not a simple power walk. Dr. Viola emphasizes the importance of making sure you’re putting in maximum effort during that interval of the exercise.
“The high-intensity portion is key,” adds Dr. Anthony. “During these three-minute intervals, you should walk at roughly 70% to 85% of your maximum heart rate, which feels like a six or seven out of ten effort.” He says that if you notice deeper breathing, a stronger arm swing, and the ability to only speak in short sentences, then you’re doing it right.
The Benefits
Japanese walking has the same benefits as more intense forms of exercise, says Dr. Viola, just with less stress on your joints. “[It] offers a wide range of physical, mental, and lifestyle benefits,” she says. Improving cardiovascular health, lowering blood pressure, and increasing mobility and metabolism to help with weight management and improve insulin sensitivity are a few of the physical health benefits you can expect from incorporating this exercise into your routine. She also adds that the alternating pace can help strengthen your leg muscles and core, improve balance and coordination, and support bone density.
