‘Japanese‘ Interval Walking Gains Traction as Accessible Fitness Method
NEW YORK – A decades-old exercise technique dubbed ”Japanese walking,” involving alternating between brisk and slower paces, is gaining renewed attention from health experts as a simple and effective way too improve fitness. Originally popularized in Japan in the 1960s, the method emphasizes walking at 40% peak aerobic capacity for at least 30 minutes, four days a week.
The technique, which mirrors current recommendations for moderate-intensity exercise, involves periods of faster walking - aiming for a pace of around 4 miles per hour, or a 15-minute mile – interspersed with slower recovery periods. Dr. I-Min Lee, a Harvard Medical School professor who studied the method in the 1990s, found it provided similar benefits to more strenuous workouts.
“It’s a really good way to get people started,” said Dr. Kenneth Sulapas, an internal medicine physician. “It’s low impact,and it’s something that most people can do.”
Experts now suggest increasing the frequency to five days a week to meet the American Heart Association’s recommendation of 150 minutes of moderate-intensity aerobic activity weekly. During the faster intervals, walkers should aim for a pace they can maintain without breaking into a jog.
Safety is paramount, and individuals should consult their doctor before starting any new exercise regimen. The workout can be performed outdoors or indoors on a treadmill, with a 1% to 2% incline recommended on the treadmill to simulate outdoor resistance.
Beyond the physical benefits, engaging in “Japanese walking” outdoors offers additional advantages. “Engaging with the outdoors is 100% better,” said Dr. Ben Darabant, a sports medicine physician. “It not only helps your overall physique, but it helps engage your mind, reduces anxiety and connects you with nature.”
Both physicians practice the technique themselves, utilizing it as a recovery method or when time is limited. As fitness levels improve, individuals can consider progressing to jogging or incorporating a weighted vest.Though, consistency remains key.
“Exercise is a marathon, not a sprint,” Darabant emphasized. “We should all aim for consistency and a clear lifestyle change.”
