The commonly recommended goal of 10,000 steps per day gained popularity from a 1960s Japanese marketing campaign for pedometers. While the “10,000-step rule” has become a global benchmark, scientific research hasn’t definitively established it as the gold standard for health. Some studies suggest that even fewer steps can be beneficial. Now, a new fitness trend is emerging, potentially offering even greater health advantages.

What is “Japanese Walking?”

The so-called “Japanese walking” technique involves alternating between periods of fast and slow walking. Developed by Professor Hiroshi Nose and Associate professor Shizzee Masuki at the Shinshu University in Matsumoto (Japan), it consists of 3 minutes of higher intensity walking followed by 3 minutes of lower intensity walking, for at least 30 minutes, four times a week.

The higher intensity walking should be vigorous enough to make conversation slightly challenging. The lower intensity walking should be “easy,” allowing for cozy conversation, albeit with a bit more effort than effortless speech.

This method requires minimal equipment – just a stopwatch and a place to walk. It’s also less time-consuming than aiming for 10,000 steps daily, making it accessible to many people.

“Japanese walking protects against strength and fitness from age -related decline.”

Enhanced Health Benefits

“Japanese walking” may provide notable health benefits. A 2007 Japanese study compared this method to continuous walking at a lower intensity, targeting 8,000 steps per day. The study found that participants who practiced “Japanese walking” experienced a greater reduction in body weight and blood pressure compared to those who engaged in continuous, less intense walking. Moreover, the “Japanese walking” group showed greater improvements in leg strength and overall physical fitness.

Long-term studies also indicate that “Japanese walking” can protect against age-related decline in strength and fitness.