After the now abandoned fitness crazes of Tae Bo, the BowFlex Home Gym, the vibrating belt of the 1950s, and (who could forget) the Thighmaster; you may be skeptical of yet a new fitness method now being touted on social media. But the Japanese Walking Method is different. It’s free, it does not require special equipment or workout videos, and maybe you are already walking as part of your fitness routine like 145 million other Americans. Additionally, it’s not new at all. The Japanese Walking Method has been around for decades, but recently it has caught the interest of health professionals, and it has exploded across social media.
The Japanese walking method (also known as Interval Walking Training) is quite simple. Just walk for a 30-minute, 5-set workout. For each set alternate 3 minutes of fast walking (70–85% effort) with 3 minutes of slow walking (40–50% effort) and do this 4-5 times a week. That’s it.
The Japanese Walking Method was developed in the early 2000s by Japan’s Shinshu University. A landmark 2007 study by a research team at the university showed that in just five months participants saw major improvements in endurance, strength and blood pressure. Follow-up studies in 2019 and 2023 focused on cholesterol, blood sugar levels and weight. Everything improved. Other health researchers say it improves cardiovascular fitness, lowers blood pressure and strengthens muscles. And here’s the best part of all: It burns more fat than steady walking. It is even better than walking 10,000 steps.
Today, Japanese Walking is spreading globally. It is good for people of all ages and is especially well-suited for older adults who are looking for joint-friendly ways to get and stay fit. So, lace up your most comfortable walking shoes and do as the Japanese do: get walking.
