(NewsNation) — “Japanese walking,” also referred to as high-intensity interval walking, is the latest health trend capturing attention online. Experts suggest this method might be more beneficial than striving for the standard 10,000 steps daily.
Though it might sound surprising, research indicates that “Japanese walking” offers noteworthy health advantages such as weight reduction, decreased blood sugar levels, and reduced inflammation.
So, what exactly is “Japanese walking,” and how can you practice it?
- What is ‘Japanese walking,’ and could it replace your 10K steps a day?
Where does ‘Japanese walking’ come from?
Though social media coined the term “Japanese walking,” it did not invent the practice.
Women’s Health Magazine reports that the term “Japanese walking” originated from a 2007 study by Shinshu University in Japan, revealing that high-intensity interval walking could potentially mitigate common health problems among seniors, including hypertension.
These findings were reinforced by a Journal of Diabetes study released earlier this year, which highlighted that diabetic patients engaging in high-intensity interval walking showed improved walking abilities compared to those who didn’t participate in the practice.
How can I practice ‘Japanese walking’?
The practice of “Japanese walking” involves alternating between three minutes of brisk walking, which raises your heart rate, and three minutes of slower walking to lower it. This cycle can be repeated as desired, with experts recommending at least a 30-minute session to fully benefit from the exercise.
Japanese walking requires no equipment and can be easily practiced whether one is indoors on a treadmill or outside on a walking path.
How can this compete with 10K steps/day?
Shinshu University’s study discovered that participants who engaged in high-intensity interval walking demonstrated greater strength and aerobic capacity compared to those who walked at a steady pace.
Additionally, getting 10,000 steps a day is intimidating for people who have neither the time nor the energy to achieve it. (It also started as a marketing ploy.)
Fitness coach Eugene Teo explained to The Los Angeles Times that “a lot of people have this all-or-nothing approach where they think, ‘Oh, I can’t hit 10,000 steps. I’ve failed.’ It’s about just changing the stigma people have and that all-or-nothing mentality … of what fitness should be about.”
Another recent study found that a daily goal of 7,000 steps is not only more realistic but just as beneficial as the aforementioned 10,000. If that still sounds daunting to you, health experts recommend making small increases to your current activity levels and focusing on how long you’re physically active.
Nexstar’s Addy Bink contributed to this report.
