• By Bornika Das
  • Wed, 11 Jun 2025 12:17 PM (IST)
  • Source:JND

Japanese Walking: In a world where people are becoming obsessed with high-intensity workouts and quick fitness fixes, a new fitness trend from Japan, known as Japanese walking, is gaining global attention for its simplicity and health benefits. This fitness trend is rooted in mindfulness, posture and purposeful movement in the form of walking, which is more than just a stroll. It offers a holistic approach to health and balances the body and mind. Japanese walking was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University, which is a technique that alternates between three minutes of fast-paced walking and three minutes of slower-paced recovery walking. This cycle is repeated for at least 30 minutes, four times per week. Here’s everything you need to know about the viral Japanese walking.

What Is Japanese Walking?

Japanese walking has been developed in Japan, which is based on structured intervals of fast and slow walking. This walking technique is also called Interval Walking Training (IWT), which alternates between moderate to fast-paced walking in intervals. This technique alternates three minutes of high-intensity walking with three minutes of low-intensity walking. The six-minute cycle is then repeated for at least 30 minutes, four times, per week.

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Fitness enthusiasts consider Japanese walking to be the lighter version of high-intensity interval training (HIIT) because it provides similar cardiovascular and fitness benefits without the strenuous demands associated with HIIT.

Japanese Walking vs Traditional Walking: Know The Benefits

Japanese walking has been compared to low-impact versions of high-intensity interval training (HIIT). Unlike the popular 10,000-step goal, this method is less time-consuming, requires no equipment apart from a stopwatch and open space and is easier to incorporate into a busy schedule.

Japanese Walking Benefits

Benefits Of Japanese Walking (Image Credits: Canva)

A 2007 study in Japan found that the participants following this interval walking method showed greater improvements in body weight, blood pressure, leg strength and overall physical fitness compared to those who simply walked continuously at a moderate pace, aiming for 8,000 steps per day.

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Is Japanese Walking For Everyone?

Although there are several benefits of Japanese walking, it may not suit everyone. In the same 2007 study, about 22 per cent of participants dropped out of the program, compared to a 17 per cent dropout rate in the continuous walking group. This indicates that the intensity of structured Japanese walking might pose a challenge for some.

As walking 6,000 to 10,000 steps a day is already linked with longevity, depending on age, similar direct evidence is still lacking for Japanese walking.