The Japanese walking method has recently surged in popularity online, with enthusiasts claiming it surpasses the benefits of the traditional 10,000 steps a day. This intriguing fitness trend has caught the attention of many, including high-profile trainer Sam Wood, who weighed in on its potential benefits.
When thinking of Japan, images of serene landscapes, such as the snow-capped peaks of Sapporo or tranquil mountain streams, often come to mind. However, the concept of ‘Japanese walking’ is not typically associated with the country. Yet, this method, which has gone viral on platforms like TikTok, suggests a new way to think about walking.
Understanding the Japanese Walking Method
Unlike many fleeting social media trends, the Japanese walking method offers a structured approach to fitness. It involves a simple adjustment to your daily walk, promising significant health benefits. The method is akin to Fartlek training, which involves varying speeds during a workout to engage both aerobic and anaerobic systems.
Sam Wood explains, “Japanese interval walking is simply three minutes of slow walking, followed by three minutes of brisk walking, repeated for about 30 minutes. It’s essentially walking interval training.” He adds, “It’s always interesting when simple workout principles get repackaged with an in-vogue name and go viral. That said, anything that gets people up and moving can only be a good thing!”
The Science Behind the Method
The Japanese walking technique was first documented in 2007 by researchers in Japan, who explored the effects of high-intensity interval walking on physical fitness and blood pressure, particularly in middle-aged and older adults. Participants were divided into three groups: no walking training, moderate-intensity continuous walking, and high-intensity interval walking.
High-intensity interval training “may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.”
The study’s results highlighted the potential of interval walking to combat age-related declines in health, making it a compelling option for those looking to maintain fitness as they age.
Benefits of the Japanese Walking Method
Walking is already recognized as an excellent form of exercise, offering numerous physical and mental health benefits. The Mayo Clinic notes that regular brisk walking can aid in weight management, prevent or manage heart disease, high blood pressure, and type 2 diabetes, and improve cardiovascular health.
Japanese walking adds an extra dimension to these benefits through its interval approach. “The brisk bursts help elevate your heart rate,” Wood explains. Over time, this can increase your maximum walking speed and endurance, while still being effective regardless of your fitness level.
Moreover, the method is accessible and low-impact, making it suitable for almost anyone, anywhere, at any time. It’s customizable, requiring only that you push to your personal maximum walking speed during the brisk intervals.
Mental Health and Accessibility
Beyond physical benefits, Japanese walking is also a boon for mental health. Exercise releases endorphins, which naturally boost mood, improve sleep, and reduce stress. The method’s flexibility means it can fit into various lifestyles, whether you prefer solitary walks or social outings with friends.
Potential Downsides and Personal Experience
While there are no inherent downsides to the Japanese walking method in terms of health, it may not suit everyone’s preferences. For some, the structured nature of interval walking can be disruptive, especially if the goal is a leisurely, meditative walk.
In practice, setting alarms every three minutes can interrupt activities like listening to a podcast. This constant need to check the time or silence alerts can detract from the mental relaxation that many seek from walking.
In a world that often values productivity above all, the simple act of walking without a specific goal can feel like a radical departure from the norm. Thus, while Japanese walking is an excellent option for those seeking a more intense workout, it’s perfectly acceptable to enjoy a leisurely stroll with a coffee in hand.
Ultimately, whether you choose to incorporate Japanese walking into your routine or stick with traditional methods, the key is finding a balance that suits your lifestyle and fitness goals.
