Trailblazing Fitness Trend: Japanese Walking

Imagine achieving the benefits of a 10,000-step walk in just 30 minutes—no gym membership needed. All it takes is a good pair of shoes and the motivation to alternate between brisk and slow-paced walking in intervals of three minutes.

This method, termed “Japanese walking,” is gaining traction on TikTok, sparking curiosity about whether this quick, interval-based workout can enhance health more effectively than a leisurely walk.

The buzz around this trend has exploded across social media, with numerous bloggers and major outlets discussing the routine. The concept itself stems from a 2007 Japanese study that examined the impact of high-intensity interval walking on older adults. However, the current enthusiasm surged after a viral video by Australian creator Eugene Teo, which racked up over 10 million views on TikTok and 17 million on YouTube. Teo, who has amassed over 426,000 followers on TikTok, rebranded the scientific approach into a user-friendly format that’s appealing to the algorithm: “Japanese walking.”

“People don’t like fitness jargon,” said Teo in a recent interview. “They tend to shy away from scientific terms, and if I aim to influence millions, I want to make fitness guidance more accessible.”

In his informative video, Teo lays out the method: walk briskly for three minutes, then slow down for another three, repeating this cycle five times.

A small study involving 186 women and 60 men found that those who practiced this routine four or more times weekly experienced notable improvements in blood pressure, leg strength, and aerobic capacity compared to those engaged in moderate, continuous walking.

“It’s that cardio effort that many people overlook,” Teo pointed out.

Although Teo did not create the protocol, he played a significant role in popularizing it. He mentioned that his viral video resonated with individuals overwhelmed by the expectation of completing 10,000 steps daily—a target that often feels unrealistic even for him.

Having followed the protocol on and off for years—primarily on a treadmill—Teo feels that many adopt an all-or-nothing mindset. “If they think, ‘Oh, I missed 10,000 steps, I’ve failed,’ it’s crucial to shift that perception,” he explained. He prioritizes effort over perfection, advocating for a pace that gets you slightly breathless but manageable enough to complete the interval.

This method raises an interesting question: Is the scientific backing as robust as the trend suggests?

Dr. Helga Van Herle, a cardiologist at USC, pointed out some flaws in the original study’s methodology. For instance, only the high-intensity group was monitored with accelerometers, which could create a bias that skews results in favor of that training group.

“This could lead to significant bias in monitoring and compliance,” she indicated, referencing the Hawthorne effect, where awareness of being observed alters behavior.

Dr. Parveen Garg, also of USC, expressed reservations about high-intensity interval walking being a standout recommendation from physicians. He stated the small study aimed to provoke thought and promote further research rather than support sweeping claims and cautioned against overstating the benefits of Japanese walking.

“It can be cumbersome,” he noted, adding that juggling fast and slow paces while keeping track of time might not be feasible for everyone.

He mentioned that it’s possible to achieve similar benefits with continuous walking at a vigorous pace, though evidence to confirm this is lacking.

Experts concur that engaging in vigorous activity—even in short intervals—is advantageous. David Raichlen, a professor at USC, noted that brief bursts of effort, even just brisk walking for a few minutes, can significantly impact health.

“There’s definitely merit to the idea that small doses of vigorous activity can be really helpful,” Raichlen affirmed.

However, labeling high-intensity interval walking as “Japanese walking” due to its origins raises some concerns.

Yasuyuki Suzuki, a cardiac imaging specialist from Tokyo, has noticed the trend but admitted it hasn’t gained much traction in Japan itself. He doesn’t feel there’s any negative implication in the term “Japanese walking.”

As for whether this method surpasses the 10,000-steps approach or continuous walking, Raichlen remains cautious—research in this area is still inconclusive.

A higher walking cadence has been linked to reduced risk of dementia, along with general walking being associated with lower mortality, reduced cancer risk, and improved heart health.

“Encouraging people to view walking as exercise is certainly valuable,” Raichlen added. “Finding ways to optimize walking to suit individual needs is worthwhile.”

That simplicity and catchy name likely fuel the trend’s popularity. “Almost anyone in Los Angeles can just step outside and walk,” noted Sarah T. Roberts, an expert in internet culture from UCLA.

Roberts sees this trend as part of broader social dynamics, such as skepticism toward medical information and rising healthcare costs. “In these uncertain economic times, a $300-a-month gym membership is simply unrealistic for many,” she said.

Thus, low-barrier options like “Japanese walking” are particularly attractive, though she warns against relying on social media for health advice.

“Trends don’t exist in isolation,” Roberts pointed out. “There’s a larger social and political context at play, and it’s not all positive.”

She encourages critical thinking regarding health advice and the potential profit motives behind it: “Those with significant followings often have products to sell. Their motives may not align with public interest.”

Roberts also highlighted that platforms can profit from health trends, even while attempting to manage misinformation. Despite some efforts to regulate medical content, she believes commercial interests often overshadow these attempts.

“Devaluing expertise undermines collective knowledge in specific areas,” she remarked. “If I try to fix my own car, it probably won’t run well. The same applies to health.”

Teo advises a discerning approach to fitness trends. While he doesn’t intend to replace traditional walking, he views it as an alternative for aerobic exercise.

And if a catchy name drives more people to walk, he’s all for it. “As long as it’s genuine and not misleading,” he expressed, “it can be a great way to reframe health habits.”

All parties agree on one vital point: consult your doctor before diving into any new exercise routine, particularly one that involves high intensity.