Japanese Walking: A New Fitness Trend to Improve Health
A fitness trend known as Japanese walking is capturing attention online, promising major health benefits with minimal equipment and time. Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, Japanese walking involves interval-style bursts of fast and slow walking.
The key to Japanese walking is alternating between three minutes of walking at a higher intensity and three minutes at a lower intensity, repeated for at least 30 minutes, four times per week. The higher-intensity walking should be done at a level that is “somewhat hard”, making it still possible to talk but more challenging to hold a full conversation. On the other hand, the lower-intensity walking should be done at a “light” level, making talking comfortable but slightly more labored than an effortless conversation.
Japanese walking has been compared to high-intensity interval training (HIIT) and has been referred to as “high-intensity walking”, although it is less taxing than true HIIT and is performed at lower intensities. It is easy to perform and requires only a stopwatch and space for walking, making it suitable for most people as it requires little planning and is less time-consuming than other walking targets.
Studies have shown that Japanese walking offers significant health benefits. One study from Japan compared Japanese walking to lower-intensity continuous walking with a goal of achieving 8,000 steps per day. Participants following the Japanese walking approach experienced reductions in body weight and blood pressure, as well as improvements in leg strength and physical fitness.
Furthermore, a longer-term study found that Japanese walking protects against the reductions in strength and fitness that come with aging. While the evidence suggests that Japanese walking can help people live longer, more research is needed in this area.
However, Japanese walking may not be suitable for everyone, as some individuals may find it challenging to complete the program. It is essential to consider individual preferences and abilities when choosing a fitness routine. Additionally, while achieving a certain number of steps per day has been shown to help people live longer, the evidence for Japanese walking specifically is still limited.
Overall, the key to improving health through exercise is to engage in regular moderate to vigorous physical activity, regardless of the specific exercise chosen. If Japanese walking aligns with your preferences and abilities, it can be a worthwhile choice. Remember that consistency is key, so find an exercise routine that you enjoy and can maintain in the long term.
This article was republished from The Conversation under a Creative Commons license. For more information, you can read the original article here.
