Japanese Interval Walking Offers Fitness Boost

New Social Media Craze Revives Ancient Method for Health

Forget gruelling gym sessions. A simple walking technique from Japan is gaining traction, promising significant fitness gains with an easily adaptable routine.

The Interval Walking Phenomenon

The core of this exercise trend involves alternating between brisk and slow walking periods. Typically, participants walk fast for three minutes, then recover with three minutes of slower movement, repeating this for a total of 30 minutes. As Dr. Kristian Karstoft, an associate professor at the University of Copenhagen, explains, the fast pace should make sustained conversation difficult, while the slow intervals allow for recovery. He notes that mastering the slow pace can be surprisingly challenging.

During a personal trial in London, the reporter found the pace change noticeable, albeit not intensely exhausting. The experience prompted a wry observation about appearing peculiar to onlookers, especially without the company of dogs to “blame” for any dawdling.

Scientific Backing and Benefits

Dr. Shaun Phillips, a senior lecturer in sport and exercise physiology, likens the method to HIIT, stating that high-intensity bursts can yield comparable benefits to moderate exercise but in less time, by providing a greater stimulus for adaptation. He advises less active individuals to build up to interval walking with regular walking first.

This approach, while recently popularized on platforms like TikTok, has roots in Japanese scientific research dating back over two decades. Studies focused on middle-aged and older adults have shown remarkable results.

One Japanese study involving 139 participants, averaging 63 years old, found that those who engaged in high-intensity interval walking four or more times weekly for five months saw greater improvements in peak aerobic capacity compared to those doing continuous moderate-intensity walking or no training at all. The research also suggested potential benefits like reduced blood pressure and stronger knee joints.

Furthermore, research, including a small randomized controlled trial led by Dr. Karstoft, indicates positive outcomes for individuals with type 2 diabetes, notably enhancing glycaemic control. Even with equivalent energy expenditure and average training intensity, interval walking demonstrated superior fitness gains, averaging 15% to 20% improvement, often accompanied by a weight loss of three to five kilograms, primarily fat mass, over four to six months.

This new walking trend is supposed to be amazing for your fitness! Anyone tried it? 🚶‍♀️💨 #IntervalWalking #Fitness #Workout

— FitnessFanatic (@FitLifeGuru) March 8, 2024

Adapting the Trend

A comprehensive review by Dr. Karstoft and colleagues last year confirmed Japanese interval walking as a practical and effective regimen, particularly for older adults. They concluded it significantly boosts fitness, muscle strength, and health markers. However, the effectiveness and enjoyment of exercise are subjective. Dr. Phillips acknowledges that while some relish the challenge, others may not. His perspective emphasizes offering diverse, beneficial options to cater to varied preferences, ensuring more people can find an activity they enjoy and stick with.

For context, a recent report by the World Health Organization highlighted that insufficient physical activity contributes to approximately 3.2 million deaths annually worldwide, underscoring the need for accessible fitness solutions (WHO, 2024).