“Japanese Walking” Trend Gains Traction as 30-Minute Routine Promises Big Health Rewards

A walking routine once rooted in Japanese research is making waves in the U.S. as an efficient exercise option. According to The Washington Post, “Japanese walking,” formally known as interval walking training (IWT), alternates three minutes of brisk walking with three minutes of a slower pace — all packed into a 30-minute session done four times weekly.

Researchers originally demonstrated its benefits nearly two decades ago — showing that participants who practiced IWT had lower blood pressure and better aerobic fitness compared with those who simply walked at a moderate, steady pace. As one scientist told The Post, “One of the most surprising findings was that IWT markedly increased physical fitness and decreased blood pressure … whereas these improvements were not observed in the moderate-intensity continuous walking group.”

More recent studies have added to the evidence: interval walking also appears to improve cholesterol, flexibility, and even cognitive health, especially among older adults and those with Type 2 diabetes. The Washington Post also notes that the method has gained renewed interest via social media, as people look for efficient workouts that fit into busy lifestyles.

For those interested in trying it, experts recommend easing in and checking with a medical professional first — even intervals totaling 15 minutes (e.g. 2 sets of 7.5 minutes) can still provide benefits as fitness builds.