1. Japanese-style walking method
This is a form of high-intensity interval training (HIIT) that is gentler, puts less pressure on the joints, and is suitable for both beginners and seniors. Developed at Shinshu University (Japan) by professors Hiroshi Nose and Shizue Masuki, this method is also known as interval walking training.
The Japanese walking style was originally designed for middle-aged and older people, but now anyone who wants to be more active without running can adopt it.
The exerciser alternates between 3 minutes of slow, comfortable walking where they can still converse without getting out of breath and 3 minutes of brisk walking that makes conversation more difficult. Five such cycles are enough to reach 30 minutes of exercise, performed at least 4 days a week.
Walking in the Japanese style offers many health benefits.
2. Benefits of Japanese-style walking
A preliminary study conducted at Shinshu University compared this interval walking method with moderate-speed continuous walking in middle-aged adults. After 5 months, those practicing the Japanese walking method showed a 17% increase in leg strength, a 9% improvement in respiratory and cardiovascular function, and a significant reduction in arterial blood pressure.
During periods of brisk walking, heart rate increases, blood pressure rises, blood vessels dilate, and leg muscles require more oxygen. Slow walking periods serve as active recovery phases, not a complete stop, thereby maintaining exercise intensity at an appropriate level and providing more health benefits than walking at a constant speed.
A 2024 study published in the journal Applied Physiology, Nutrition, and Metabolism concluded that this type of exercise helps improve fitness, blood pressure, blood sugar, and muscle strength, even in people at risk of metabolic disorders.
2.1. Better cardiovascular protection
According to a Japanese study published in 2007 in the American medical journal Mayo Clinic Proceedings , people who walked using a 3-minute fast-paced, 3-minute slow-paced method experienced a significantly greater reduction in systolic blood pressure compared to those who simply walked continuously at a slow pace or did not exercise at all. This reduction in blood pressure contributes to a lower risk of cardiovascular diseases such as heart attack or stroke.
Another study showed that walking between 6,000 and 10,000 steps a day, depending on age, is associated with a longer lifespan. Japanese-style walking is one way to help achieve this goal.
2.2. Stronger legs
In addition to its positive impact on cardiovascular health, this type of walking also helps strengthen leg muscles. This improvement is evident in the ability to easily stand up from a chair, climb stairs without stopping, and maintain better balance, thereby reducing the risk of falls.
2.3. Consumes more energy
Japanese-style walking burns more energy than regular walking. The specific amount burned depends on weight, intensity of exercise, and individual fitness level. This can help practitioners manage their weight more effectively.
2.4. Improve breathing
Respiratory capacity is also improved by Japanese-style walking. The increased cardiovascular and respiratory capacity observed with this method helps practitioners experience less shortness of breath when walking quickly or carrying heavy objects.
2.5. Slowing down the aging process of muscles.
By maintaining regular but consistent exercise, this form of walking also helps slow down age-related muscle mass loss – a process that typically begins around age 30 and accelerates after age 50.
People with cardiovascular disease or diabetes should begin exercising cautiously and consult their doctor before adopting this form of physical activity.
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