The Japanese Walking Method — Heart Healthy Interval Walking

Remember in high school when you were late for class? You started walking faster, thinking, "Oh no, Mr. Bingo Bango's gonna be pissed!" But then slowed down because you remembered you're too cool to be stressed — only to pick up the pace again realizing the time. This, my friends, is akin to the Japanese Walking Method.

The Japanese Walking Method is an accessible form or interval walking. We'll cover what this interval workout is, the benefits of adding it to your routine, and how to do it.

What Is the Japanese Walking Method?

The Japanese Walking Method is an Interval Walking Training program developed by Dr. Hiroshi Nose at the Shinshu University Graduate School of Medicine in Matsumoto, Japan. In an effort to increase the challenge of walking — one of the most accessible forms of exercise — the researchers devised a subtle adjustment: walk fast, then walk slow, and repeat.

It's simple. Similar to interval running, you'll cycle through intervals of higher-intensity work follwed by lower-intensity recovery. You walk at a pace that's around a 6 or 7 (out of 10) rate of perceived exertion for 3 minutes — you're breathing harder but you're still able to talk. Then, follow this with a comfortable stroll for 3 minutes. Do this for a total of 30 minutes — five interval efforts in total.

Walk fast. Slow it down. Then do it again.

Benefits of Interval Walking Training (IWT)

Whether you're tackling this walking workout on a treadmill in your home gym, or out on a stroll in nature or your neighborhood, here are some of the benefits of adding this style of training to your walks:

Improved cardiovascular fitness

Cycling between high and low intensity walking allows your heart to work harder then recover. This causes blood circulation to increase, supporting your body's ability to use oxygen, which can lead to a reduction in cardiovascular disease, increased cognition, and a longer lifespan.

Mental health and brain function

Regular exercise has been shown to positively affect changes in several brain systems involved in mood and cognition. It can increase endorphin and endocannabinoid activity and improve regulation of neurotransmitter systems such as serotonin, dopamine, and norepinephrine. These effects are linked to better mood, motivation, focus, stress resilience, reduced anxiety symptoms, and reduced pain sensitivity in many people.

Better sleep

Studies have shown that adding more walking to your daily routine can benefit your sleep quality and extend the length of your sleep.

Elevated calorie burn

By increasing the effort of your walk via intervals, you'll burn more calories in less time than you would have at a steady walking pace. 

Blood sugar control

Studies have shown that interval walking helps your body use blood sugar more effectively, which can improve blood sugar control in people with type 2 diabetes.

Accessible form of exercise

In addition to the low-impact nature of walking, interval walking is also fully aerobic — meaning the energy your body needs for the activity comes from oxygen the entire time — which means those with lower levels of fitness and older adults can still gain meaningful health benefits without excessive strain.

How Do I Start with Interval Walking Workouts Safely?

Before you dive into a new fitness routine, it's best to first consult with your physician. Once you've got the green light, tossed on some comfortable shorts or pants, with the right pair of shoes and socks, make sure to ease into the routine.

Always start with a 5-minute warm-up of easy walking to help your muscles and joints prepare for the work. While the goal is to complete five cycles of intervals, start with what feels comfortable and gradually work your way up to the full 30 minutes. That might look like a 5-minute warm-up followed by 3 minutes of fast walking and 3 minutes of slower walking for just one cycle. Finish with a cool-down to help bring your heart rate back to baseline.

Over the following weeks, you can continue adding intervals — applying progressive overload — as your body adapts and gets stronger. Similarly, for more advanced walkers, walking with a weight vest (like the Strata™ Weight Vest) can help increase the intensity and challenge.

• Beginners: 2-3 days per week
• Moderate fitness: 3-4 days per week
• Advanced walkers: up to 5 days per week

Additional Training Resources

Check out the following blogs if you're looking for more ways to update your upright cardio routine:

• Benefits of Walking Backwards
• HIIT Treadmill Workout
• Interval Training

Takeaway

Many of us already do it every day — walking through the grocery store, to our cars, or around the block when Fido needs to take a tinkle. By simply adding short bursts of faster walking, you can turn this everyday activity into a powerful workout that benefits your heart health, mental well-being, and calorie burn. So the next time you’re strolling along the beach or catching up with a friend on a stroll, try incorporating the Japanese Walking Method to make those steps even more impactful.

FAQs

How does Japanese interval walking differ from traditional walking?

Japanese interval walking adds short bursts of increased intensity to your walk. Rather than strolling at a steady pace like you would during a traditional walk, this form of interval training has you pick up your pace for 3 minutes — walking briskly enough that your breathing quickens but you can still speak in short sentences — followed by 3 minutes at a comfortable recovery pace.

Can I incorporate high-intensity interval training into my walking routine?

Yes! Instead of your typical walking pace, walk faster for 3 minutes followed by 3 minutes at a slower, recovery pace. Do this back to back through your usual walking routine.

What are the benefits of Japanese Walking Methods for fitness?

Japanese interval walking improves heart health and overall endurance by incorporating short bursts of faster-paced walking into your routine. It also boosts calorie burn in a shorter amount of time, helping you get more out of every step.