By Harshit | October 18, 2025 | Tokyo, Japan | 11:00 AM JST
A new fitness trend from Japan is gaining popularity worldwide: Japanese walking, a 30-minute interval walking routine that alternates between normal-paced walking and short bursts of faster movement. Its appeal is simple: it’s short, accessible, and requires no gym membership or special equipment. All that’s needed is a pair of comfortable shoes and a safe walking path.
Origins and Research Behind Japanese Walking
Japanese walking was developed more than 20 years ago by Japanese researchers to improve physical fitness among middle-aged and older adults and help prevent lifestyle-related diseases such as diabetes and obesity. Early studies showed that alternating high-intensity interval walking with moderate-paced walking could reduce blood pressure, improve thigh muscle strength, and enhance peak aerobic capacity.
A 2009 review reported that just five months of interval walking training led to 10–20% improvements in physical fitness and markers of lifestyle-related diseases. More recently, a 2025 study confirmed that older adults practicing Japanese walking saw significant gains in resting blood pressure, lower-limb strength, and VO2 max, a key measure of cardiovascular and aerobic fitness.
Why Japanese Walking Works for Everyone
Experts highlight that Japanese walking is particularly appealing because it’s non-intimidating and ideal for those transitioning from a sedentary lifestyle.
Dr. Irvin Sulapas, sports medicine physician at UTHealth Houston, explained: “You don’t need to do super high-intensity workouts to gain improvements in your health. Japanese walking is accessible to almost anyone.”
Dr. Sergiu Darabant, cardiologist at Miami Cardiac & Vascular Institute, emphasized the cardiovascular benefits: “This form of interval walking supports heart health and well-being. It’s intriguing to many because it’s easy to begin, even if you’re just starting your fitness journey.”
How to Practice Japanese Walking
The standard approach involves alternating three minutes of fast walking at roughly 70% of peak aerobic capacity with three minutes of slower walking at 40% capacity, for a total of 30 minutes, four to five times per week. This schedule aligns with the American Heart Association’s recommendation of 150 minutes of moderate-intensity aerobic activity per week.
A brisk pace is considered around 4 miles per hour or a 15-minute-per-mile speed, though individuals may adjust based on personal fitness levels. Dr. Darabant notes: “Walk as fast as you can without breaking into a jog.”
For those unable to walk outdoors, Japanese walking can be done indoors on a treadmill. Sulapas recommends a 1–2% incline to simulate outdoor resistance. However, outdoor walking, especially in natural settings, provides added mental health benefits, including reduced anxiety and improved connection with nature.
Safety and Gradual Progression
Safety is paramount. Individuals should consult a doctor before starting and stop immediately if pain occurs. Once comfortable with Japanese walking, practitioners can gradually increase intensity by transitioning to jogging, using weighted vests, or extending the session duration.
Dr. Darabant emphasizes consistency: “Exercise is a marathon, not a sprint. A gradual, sustainable lifestyle change is key to long-term benefits.”
Sulapas echoes this view: “Interval walking is a great start. Even if you stick with it without increasing intensity, you’ll see measurable health improvements.”
Both physicians incorporate Japanese walking into their routines. Sulapas uses it toward the end of half-marathons, while Darabant relies on it when short on time or energy: “It’s my go-to backup workout,” he said.
Benefits Beyond Fitness
Japanese walking offers comprehensive benefits:
- Cardiovascular health: Improves VO2 max and aerobic endurance
- Muscle strength: Strengthens lower limbs, especially thighs
- Blood pressure: Reduces risk of hypertension in older adults
- Mental well-being: Reduces anxiety and encourages outdoor activity
- Accessibility: Requires no specialized equipment and can be adapted for beginners
With its ease of implementation and scientifically backed benefits, Japanese walking is a compelling addition to any fitness routine—whether you’re new to exercise or looking for a low-intensity yet effective workout.
