Forget 10,000 steps. The Japanese walking method is easier and faster
As fitness trends go, there's lots to like about Japanese walking. It's free, easy, time efficient and suits anyone unused to exercise. While walking 10,000 steps can take up to 100 minutes, the Japanese walking method takes just half an hour at a time – and the payoff could be healthier blood pressure, better cardio fitness and (maybe) better lower-body strength.
Also called interval walking, it was developed by Japanese researchers two decades ago as a way of turning walking into a workout, and is like a soft version of High Intensity Interval Training. With HIIT, you switch between bursts of high intensity movements, like sprinting, and a few minutes of slower paced exercise that let you recover. With interval walking you're alternating three minutes of walking at a slower pace with three minutes of brisk walking at 70 per cent of your maximum heart rate.
'If you're very unfit this could be a great way to kick-start a journey to better fitness. To someone whose fitness level is low, brisk walking is a high intensity activity,' says Dr Angelo Sabag, lecturer in exercise physiology at the University of Sydney.
There are good reasons to make a walk more intense.
'Exercising at higher intensities helps your heart pump blood more efficiently and improves how your body delivers and uses oxygen. Over time this makes everyday tasks, like walking up a hill feel easier because your body can meet the energy demands more effectively.'
Although the Japanese research originally focused more on heart health, other studies have since found that, compared with walking at a steady pace, it can improve blood glucose control for people with diabetes – at least in the short term.
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'Most studies have only followed people for a few months, so it's hard to say how effective interval walking is for long-term glucose control. It could be helpful if done regularly, but to continue seeing improvements over time, you'll likely need to gradually increase the intensity and/or duration of exercise,' Sabag says.
Another limitation of interval walking could be its effect on leg strength – the original Japanese research suggested that it may help maintain strength in the thigh muscles.
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