The Benefits of Japanese Walking

Walking is widely regarded as an accessible way to enhance health—it’s hard to argue against that with the wealth of research available. However, the popular notion that hitting 10,000 steps daily is essential for a healthy lifestyle is more debatable.

This magic number originated from a 1960s marketing campaign in Japan for a pedometer called the Manpo-Kei, translating to “10,000 steps meter.” While it’s catchy, a recent study from the University of Granada suggests that walking 8,000 steps might be enough to notably lower the risk of premature death.

Now, walking 10,000 steps can be quite time-consuming—approximately 90 minutes, which can be difficult for those with a busy schedule.

Recently, a new walking approach, informally called “Japanese walking,” has gained attention. It’s said to require only 30 minutes per day and boasts impressive benefits, with fitness coach Eugene Teo claiming it offers “10 times the benefits” than walking the traditional 10,000 steps.

Having written extensively about walking, I decided to put this “Japanese walking” method to the test and see if its claims held up.

How to Try the Japanese Walking Method

To participate in this approach, follow this sequence five times, without any breaks:

• Three minutes of low-intensity walking (around 40% peak aerobic capacity)
• Three minutes of high-intensity walking (about 70% peak aerobic capacity)

Benefits of Japanese Walking

The Japanese walking method stems from a study published in Mayo Clinic Proceedings in 2007 that compared high-intensity interval walking training (IWT) with moderate-intensity continuous walking training (CWT). The study looked at its impact on thigh muscle strength, peak aerobic capacity, and blood pressure.

In this study, participants were divided into groups: one group did no walking, another followed the IWT protocol, while a third engaged in continuous walking at a slower pace. Results showed that IWT participants saw marked improvements in various physical health metrics compared to the CWT group.

Interestingly, the IWT group also experienced a more significant decrease in resting systolic blood pressure. The conclusion suggested that high-intensity interval walking could help prevent age-related increases in blood pressure and declines in muscle strength.

My Experience with Japanese Walking

I don’t have a lab at home, but I do have a Garmin watch and two legs. I decided to test the Japanese walking protocol one day during my lunch break with my dog, then repeated it the next day on the same loop while recording both sessions.

During my regular walk, I covered over 2 kilometers and gathered nearly 3,000 steps, maintaining an average pace. My heart rate averaged 85 bpm. In contrast, when I tried the Japanese method, my speed increased significantly, totaling 2.94 kilometers and more than 3,500 steps. My average heart rate mirrored my usual stats but fluctuated during the high- and low-intensity intervals. Overall, I burned more calories during the Japanese walking session.

Potential Drawbacks of Japanese Walking

This method may have its perks, but there are considerations to keep in mind. Research indicates that combining high volume (step count) with intensity may yield the best results for reducing health risks. During my Japanese walking attempts, I didn’t reach the 8,000-step threshold, which is commonly linked with better health outcomes.

When thinking about integrating this method into everyday life, it could be more beneficial to view it as a component of your overall activity level rather than a complete substitute. Regular, moderate walking can encourage more frequent movement throughout the day rather than just a concentrated effort.

Lastly, enjoyment is key. I found the Japanese method’s intensity made it challenging to appreciate my surroundings and interact with others, lessening the stress-relief aspects of my walks.

The Verdict

In my health writing, I’ve found that regular movement makes a significant impact on well-being. For those just starting, any form of activity can be beneficial. But incorporating both aerobic and strength training each week can lead to better results.

The Japanese walking method clearly offers a more time-efficient way to enjoy health benefits, especially for those pressed for time. While it might not be the only way to get fit, it’s certainly a practical option—no special equipment required.

So, is it worth trying? Absolutely, especially if you’re looking to add some movement to your busy day. But if you find you prefer a different approach for exercise, go with what you enjoy. Consistency, after all, is essential for lasting results.