Jerusalem Post

ByWALLA! HEALTH

Japanese studies show that walking in 3-minute intervals brings more impressive results than regular walking or the common goal of 10,000 daily steps.

A new fitness trend known as “Japanese Walking” is gaining significant attention on social media, promising major health benefits with minimal equipment and time. The method, developed by Prof. Hiroshi Nose and Associate Prof. Shizue Masuki from Shinshu University in Matsumoto, Japan, is based on the principle of interval walking that alternates between fast and slow paces.
What is Japanese Walking?
The method includes alternating between three minutes of high-intensity walking and three minutes of low-intensity walking, for at least 30 minutes, four times a week. The high-intensity walking should be at a “slightly hard” level – a pace at which talking is still possible, but holding a full conversation would be more difficult. The low-intensity walking should be at an “easy” level, where speaking is comfortable but slightly more effortful than during a regular conversation.
The method has been compared to high-intensity interval training (HIIT) and is sometimes referred to as “high-intensity walking,” although it is less exhausting than actual HIIT and performed at lower intensities. Its main advantage is that it’s easy to implement and requires only a stopwatch and a place to walk, making it suitable for most people.

The Scientific Findings
Scientific research points to significant health benefits of Japanese Walking. A 2007 Japanese study compared the method with regular low-intensity walking aimed at reaching 8,000 steps per day. Participants who practiced Japanese Walking experienced a significant decrease in body weight and blood pressure — more than those who performed regular low-intensity walking.

Leg strength and physical fitness were also measured in that study and both improved more among participants who practiced Japanese Walking compared to those who did regular moderate-intensity walking. Another long-term study found that Japanese Walking helps protect against the loss of strength and physical fitness that occurs with aging.
These health improvements suggest that Japanese Walking could help people live longer, although this specific subject has not yet been directly studied.
However, there are a few points to consider with this new trend. In the 2007 study, about 22% of participants did not complete the Japanese Walking program. In the less intense program with a goal of 8,000 steps per day, around 17% did not complete it. This suggests that Japanese Walking may not be suitable for everyone and might not necessarily be easier or more appealing than simple step-count goals.
Reaching a certain number of steps per day has also been proven beneficial for longevity. For people aged 60 and over, the target should be around 6,000 to 8,000 steps per day, and 8,000 to 10,000 for those under 60. Similar evidence does not yet exist for Japanese Walking.
 

Quality vs. Quantity
The obvious question is whether this trend is truly a magic solution, or whether the type of activity we do is less important than how frequently and intensely we do it. The answer tends to lean toward the latter.

Research shows that people who regularly perform periods of moderate to high-intensity physical activity live longer, regardless of the duration of each session. This means we should focus on consistently engaging in moderate to high-intensity exercise and making it a habit. If that activity is Japanese Walking, then it's a valid choice.
Practical Conclusions
Japanese Walking offers an interesting and effective alternative to regular physical activity, especially for those seeking a simple and efficient way to improve their health. The proven scientific benefits include weight loss, blood pressure reduction, and improvements in muscle strength and fitness.
However, it’s important to remember that there is no one-size-fits-all solution. The most important thing is to find a type of physical activity that you enjoy and can do regularly. Whether it’s Japanese Walking, 10,000 steps a day, or any other form of activity — the key is to start and stick with it.
The Japanese method can be an excellent solution for people looking for maximum efficiency in minimal time, but what matters most is tailoring physical activity to your personal lifestyle and turning it into a daily habit. As the research teaches us — consistency and persistence are the keys to achieving long-term health benefits.