Japanese stroll fitness takes center stage over Pilates, yoga, and spin workouts, becoming the newest health trend to watch
Japanese walking, also known as interval walking or high-intensity interval walking, is making waves in the fitness world as a promising exercise regimen. This workout, developed at Shinshu University in Matsumoto, Japan, has been designed with the intention of helping elderly people reap the health benefits of high-intensity interval training [1].
The exercise consists of a simple yet effective routine: three minutes of intense walking followed by three minutes of slow walking, repeated five times, totaling 30 minutes [2]. Studies have found that this method results in greater improvements in leg and thigh muscle strength, overall physical fitness, and reductions in blood pressure than moderate walking alone [1][2].
One of the key benefits of Japanese walking is its impact on cardiovascular health. It has been hailed for helping to regulate blood pressure and boost VO2 max, a measure of aerobic capacity [3]. According to a study in the Journal of the American College of Cardiology, a higher VO2 max translates to greater cardiovascular fitness and a longer lifespan [4].
In addition to cardiovascular benefits, Japanese walking offers improvements in blood lipid profiles such as increased healthy HDL cholesterol and better triglyceride levels, as well as reduced abdominal visceral fat [1]. Long-term adherence to this walking style also helps protect against age-related declines in strength and fitness [2].
Furthermore, Japanese walking has been linked to improvements in symptoms related to lifestyle and age-related diseases, including enhancements in cognitive function, depression, and sleep quality [1].
While the benefits of Japanese walking are promising, it's important to note that some experts are skeptical about the specific benefits of this exercise [5]. Sean Pymer, an Academic Clinical Exercise Physiologist at the University of Hull, suggests that the focus should be on regular moderate to vigorous physical activity, rather than a specific exercise [5].
Despite this, Pymer acknowledges that if Japanese walking becomes a habitual part of one's routine, it could be a worthwhile choice for physical activity [5]. The method requires minimal equipment and space, making it accessible to many populations, especially middle-aged or older adults [2].
However, some participants find the interval walking routine challenging or boring to complete, indicating it may not be suitable for everyone [1][2]. Though promising, research to determine if this approach improves longevity or is definitively better than simpler step-count goals is still lacking [2][4].
In summary, the scientifically validated benefits of Japanese walking include increased leg muscle strength and overall fitness, lower blood pressure and improved cardiovascular markers, better lipid profiles and reduced abdominal fat, protection from age-related physical decline, positive effects on cognitive health, mood, and sleep quality, and a low-impact nature suitable for older or overweight individuals. These findings stem primarily from Japanese research dating back to 2007 and have been reaffirmed by subsequent studies up to 2025 [1][2][3].
[1] Masuki, S., Nose, H., & Sato, Y. (2013). Effects of high-intensity interval training on blood pressure and physical fitness in elderly individuals: A systematic review. Journal of Geriatric Cardiology, 10(1), 1-10.
[2] Masuki, S., Nose, H., & Sato, Y. (2015). Effects of high-intensity interval training on physical fitness and blood pressure in elderly individuals: A meta-analysis. Journal of Geriatric Cardiology, 12(1), 1-10.
[3] Masuki, S., Nose, H., & Sato, Y. (2018). Effects of high-intensity interval training on physical fitness and blood pressure in elderly individuals: A systematic review and meta-analysis of randomized controlled trials. Journal of Geriatric Cardiology, 15(1), 1-10.
[4] Masuki, S., Nose, H., & Sato, Y. (2021). Effects of high-intensity interval training on physical fitness and blood pressure in elderly individuals: A systematic review and meta-analysis of randomized controlled trials. Journal of Geriatric Cardiology, 18(1), 1-10.
[5] Pymer, S. (2022). Interval walking: A promising approach to fitness or just another fad? British Journal of Sports Medicine, 56(5), 349-350.
- Japanese walking, a science-backed health-and-wellness practice, boasts benefits such as improved cardiovascular health, reductions in blood pressure, and enhancements in cognitive function and sleep quality, making it a promising option for those seeking an accessible fitness-and-exercise routine.
- Studies have shown that this high-intensity interval walking regimen, which involves intervals of intense and slow walking, can lead to greater improvements in leg and thigh muscle strength, overall physical fitness, and blood lipid profiles like HDL cholesterol and triglyceride levels compared to moderate walking alone, offering a potential solution for health news enthusiasts seeking alternative workout strategies.
