There are always new trends in fitness, and when it comes to cardiovascular health, one of the biggest focuses has been getting in your 10,000 steps a day. But now, a new approach is gaining attention—Japanese walking—a method developed and studied by researchers in Japan, led by Professor Hiroshi Nose at Shinshu University.
Their research focused on how this style of walking affected physical fitness and blood pressure in middle-aged and older adults. What they discovered was that walking 4,000 to 8,000 steps using the Japanese method of walking may be just as effective—if not more so—than the standard 10,000-step goal.
Japanese walking, also known as Interval Walking Training (IWT), involves alternating between a regular and brisk pace:
- 3 minutes of fast walking (around 70% of your peak aerobic effort)
- 3 minutes of slower walking (around 40% of your peak effort)
Repeat for 5 cycles to complete a 30-minute session, ideally five days per week.
This alternating rhythm helps boost cardiovascular health without overwhelming the body, making it ideal for people of all ages and fitness levels.
Research published in Mayo Clinic Proceedings and other journals has confirmed the benefits of IWT. In one key study of over 200 adults (average age: 63), those who followed the IWT protocol experienced improvements in:
- Blood pressure
- Blood sugar levels
- Body Mass Index (BMI)
- Aerobic capacity
- Muscle strength and balance
Compared to traditional steady-paced walking, IWT delivered significantly better results across these areas. Even more impressive was the adherence rate—95% of participants stuck with the program, proving that it’s not only effective but also sustainable.
What makes Japanese walking so appealing is its balance. It’s challenging enough to create meaningful health changes but gentle enough to feel doable. It’s especially helpful for people managing chronic conditions like type 2 diabetes or hypertension—where consistent exercise is essential but high-impact workouts may not be safe or attainable.
A 2024 review reinforced these findings, concluding that IWT was more effective than regular walking for improving fitness, metabolic health, and body composition—especially in older adults or those with preexisting conditions.
For years, I’ve used a similar method with clients—because when nothing changes, nothing changes. Mixing things up creates the kind of challenge the body needs, with just enough stress to progress, in a healthy, effective way.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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