What is the Japanese Walking’ Trend?
Social media is buzzing about the Japanese walking trend. What is it and does it have science-backed benefits? A fitness trend known as Japanese walking is capturing attention online, promising major health benefits with minimal equipment and time. It sounds like it comes from the same concept as HIIT training. Change up the intensity and stress your heart in a good way.
Now you don’t have to join a pricey gym and take a class and hurt yourself. You can do
it in a kinder gentler manner with waking. Based on interval-style bursts of fast and slow walking, Japanese walking was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at
Shinshu University in Matsumoto, Japan.
🚶♀️What is Japanese Walking?
It involves alternating between three minutes of walking at a higher intensity and three minutes at a lower intensity, repeated for at least 30 minutes, four times per week. The higher-intensity walking should be done at a level that is “somewhat hard”. At this level, it is still possible to talk, but holding a full conversation would be more difficult. The lower-intensity walking should be done at a level that is “light”.
At this level, talking should be comfortable, though a little more labored than an effortless conversation.
Japanese walking has been likened to high-intensity interval training or Hiit, and hasbeen referred to as “high-intensity walking”, although it is less taxing than true Hiit andis performed at lower intensities.
It is also easy to perform and requires only a stopwatch and space for walking. It requires little planning and is less time-consuming than other walking targets, such as
achieving 10,000 steps a day. This makes it suitable for most people.
📊What does the evidence show?
Japanese walking offers significant health benefits.
- A 2007 study from Japan compared this method to lower-intensity continuous
walking, with a goal of achieving 8,000 steps per day. - Participants who followed the Japanese walking approach experienced notable
reductions in body weight. Blood pressure also dropped – more so than in those
following the lower-intensity continuous walking routine. - Leg strength and physical fitness were also measured in this study. Both
improved to a greater extent in those following the Japanese walking
programmed, compared to those completing moderate-intensity continuous
walking.
A longer-term study also found that Japanese walking protects against the reductions in
strength and fitness that happen with ageing. These improvements in health would also suggest that Japanese walking trend can help people live longer, though this has not yet been directly studied.
⚠️Things to Consider.
While the Japanese Walking Trend shows promise, it’s essential to consider its suitability for everyone. A 2007 study revealed that around 22% of participants didn’t complete the program.
In comparison, about 17% dropped out of a lower-intensity program aiming for 8,000 steps daily. This suggests that Japanese Walking Trend might not be the best fit for all individuals. Alternatively, focusing on achieving daily step targets can also be beneficial.
For those over 60, aiming for 6,000-8,000 steps daily is recommended, while those under 60 can target 8,000-10,000 steps.
Ultimately, the key to a longer life might not lie in the specific exercise, but rather in regular moderate to vigorous physical activity. If Japanese Walking Trend works for you, it’s a great choice, but consistency and habit are crucial.
Ready to walk your way to better health?
Book your free 30-minute consult with Certified Fitness Expert Lorie Eber today! eberlorie@gmail.com
