Walking Method Boosts Fitness with Speed Changes

Are you putting in your 10,000 steps a day but not seeing the results you expect? Scientists are studying a new twist on walking, originally tested in Japan, that may be what you’re missing: interval walking training (IWT).

How Interval Walking Works

Instead of a continuous stroll, IWT involves alternating bursts of faster movement with periods of recovery-paced steps. This method can significantly impact your health, according to research.

Most people walk at a comfortable speed, which may not be enough to challenge the body and improve fitness. Changing pace encourages the body to use oxygen more efficiently, which is measured by VO2peak.

An increased VO2peak can lower resting blood pressure, encourage muscles to burn more sugar, and improve glycemic control. Glycemic control describes how tightly the body keeps glucose within a healthy range.

According to Japanese physiologists, alternate three minutes at about seventy percent of your maximum effort with three minutes at around forty percent. Five cycles will take about half an hour.

Sarah F. Eby, a sports medicine specialist at Mass General Brigham and assistant professor at Harvard Medical School, notes that “Additionally, interval walking training is a great way to meet the recommended 150 minutes a week of moderate‑intensity aerobic activity.”

The Science Behind the Steps

In a key five-month experiment with adults averaging sixty-three years old, IWT increased VO2peak by ten percent and lowered systolic blood pressure by nine millimeters of mercury, versus continuous walking or no exercise.

Knee strength increased up to seventeen percent, improving balance. Body mass index decreased and fasting glucose improved within weeks, suggesting metabolic changes arrive quickly. Ninety-five percent of participants stuck with it for the study’s duration.

Benefits of Interval Walking Training

In a Danish trial, IWT was pitted against continuous walking in adults with type 2 diabetes. Although both groups burned similar calories, the interval group alone reduced abdominal fat and glucose fluctuations.

Kristian Karstoft stated that, “Compared to energy‑expenditure and time‑duration matched continuous walking training, IWT is superior for improving physical fitness, body composition, and glycemic control in individuals with type 2 diabetes.”

Follow-up mechanistic work pointed toward enhanced glucose effectiveness, where muscles absorbed sugar without extra insulin.

Getting Started with Interval Walking

If you have chronic conditions, check with your doctor. Find a flat route and set a timer for thirty minutes. Start with fifteen cycles of one minute brisk and one minute relaxed. Increase the durations when you’re ready.

She advises ramping up gradually so each brisk interval still allows a short phrase before breath runs out.

According to the CDC, less than half of U.S. adults get the recommended amount of physical activity, so making the most of your workout time could make a huge difference (CDC 2024).

Walking is a great form of exercise, and pace, not mileage, drives adaptation. Swapping blocks of calm walking with confident strides can steer health markers in the right direction long before you break into a jog.