Ditch the Step Counter: Why Japanese Walking Is the New Fitness Trend

For many, hitting 10,000 steps a day feels like the gold standard of good health. It's widely promoted as a way to lose weight, boost metabolism, burn calories, and support heart health. Fitness trackers and wellness apps often push us to chase this daily target. And with good reason — walking regularly offers several benefits, from lowering blood pressure to enhancing mental well-being and reducing the risk of chronic diseases.

But let’s be honest, modern life is hectic. Between juggling work, family, commutes, and errands, carving out over an hour each day for walking can feel unrealistic. So what if you could achieve similar or even better results in less time?

This approach blends simplicity with science-backed results—and it might be the smarter way to walk your way to better health.⁽¹⁾

What Is Japanese Interval Walking?

Japanese walking traces its roots back to a 2007 study⁽²⁾ conducted in Japan. Researchers divided 246 participants into three groups:

• No walking

• Moderate-intensity walking (about 8,000+ steps per day, four or more days a week)

• High-intensity interval walking

It was the third group that caught researchers’ attention. These individuals alternated between three minutes of slow walking and three minutes of fast, brisk walking, repeating the cycle five or more times, at least four days a week. This interval-based group showed significant improvements in muscle strength, endurance, and blood pressure, outperforming those who walked at a steady pace.

Why It Works: Benefits of Interval Walking

A follow-up study in 2018⁽³⁾ followed people practicing this method over 10 years. Researchers found a 20% increase in leg strength and a 40% improvement in peak physical performance among long-term participants. Even those who didn’t stick with it for the full decade still retained many of the benefits. These results suggest that interval walking helps protect against the natural decline in physical fitness that comes with aging.

Who Should Try Japanese Walking?

This technique is especially useful for:

• Anyone bored with traditional step-count goals

• People with mild joint discomfort

• Individuals dealing with early-stage metabolic issues or insulin resistance

• Older adults or beginners looking for a joint-friendly, low-impact routine

Since Japanese walking requires no equipment and can be tailored to your pace and schedule, it's accessible for almost everyone.

The Bottom Line

Should you switch to Japanese walking? That depends on your personal fitness goals. But whether you’re walking for heart health, strength, or stress relief, the key is consistency. Japanese walking is a time-efficient alternative that may deliver powerful results, especially if you’re short on time but big on goals. It’s not about how many steps you take, but how you take them.

References:

1. Nemoto, K., Gen-no, H., Masuki, S., Okazaki, K., & Nose, H. “Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People.” Mayo Clinic Proceedings 82, no. 7 (2007): 803–11. https://doi.org/10.4065/82.7.803

2. Morikawa, M., Masuki, S., Furuhata, S., Shimodaira, H., Furihata, M., & Nose, H. “Interval Walking Training Over 10 Years Protects Against Age-Associated Declines in Physical Fitness.” The FASEB Journal 32, no. S1 (2018): 588.9–588.9. https://doi.org/10.1096/fasebj.2018.32.1_supplement.588.9

(Rehash/Dr. Hansini Bhaskaran/MSM)