Forget the gym mantra “Without pain there is no gain.” In Japan, physical activity is viewed as a path to personal well-being, not an arduous chore. Instead of intense workouts, the Japanese focus on incorporating simple activities like walking into their daily routines.

For centuries,walking has been a cornerstone of Japanese physical conditioning,emphasizing longevity and a healthy lifestyle. This approach contrasts sharply with Western fitness culture, which often equates exercise with strenuous effort and aesthetic goals.

Saurabh sethi,a gastroenterology and hepatology specialist from Harvard University and Stanford,advocates for a straightforward yet impactful exercise: the Japanese walk. sethi highlights this method as an accessible way to enhance overall health.

Also known as Interval Walking Training, this technique involves alternating between periods of high and low-intensity walking. Sethi explains that this method optimizes the benefits of walking within a specific timeframe.

How to Practice Japanese Interval Walking

Sethi advises, “The Japanese have discovered a technique of walking with more benefits than the traditional 10,000 steps.” the focus is on intensity rather than the number of steps.

“Do this for 30 minutes daily and The results will be impressive” the expert noted.

“Having more intensity than a standard walk more vascular effort is made in less time which makes her super efficient.”

Dr. Alejandra Hintze, medical athlete and medical director of the marangoni School, notes that “Having more intensity than a standard walk more vascular effort is made in less timewhich makes her super efficient.” She emphasizes that short bursts of accelerated walking are beneficial for the heart, especially for those with limited time.

Sethi emphasizes that this practice can substantially improve blood pressure and reduce the risk of cardiovascular events.

According to the study “Effects of walking training on high intensity intervals on physical aptitude and blood pressure in middle -aged and older people,” individuals who engaged in interval walking four times a week for three months showed notable improvements in physical fitness and blood pressure.

Dr. Hintze points out that continuous long walks can exacerbate joint pain in patients with conditions like knee, hip, or lumbar pain. Shorter, more intense walks, like the Japanese method, are less demanding on the joints.

She adds that interval training promotes cardiovascular adaptation by challenging the body to recover from periods of high exertion.

“not to mention the effect it has on mental health”, she says, noting that exercising in nature after a stressful day can boost mood through the release of endorphins. “This moment dedicated to walking Improves the connection with the surroundings, it makes pure oxygen breathe and lends itself to being a meditative space.“

she advises warming up before starting the activity to prepare the muscles and maximize the benefits. “It will always be better to go out with a previously done warming and elongation, than to do it cold.”