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Recent trends in physical fitness, such as “Zone 2” training and achieving 10,000 steps daily, are influencing discussions on the most effective exercise methods and how to maintain fitness without strenuous workouts.
One of the latest trends is Japanese walking, although this form of exercise is not entirely new.
Decades ago, researchers from Japan compared the benefits of interval walking (alternating between fast and slow paces) to maintaining a consistent speed throughout the walk.
The study showed that moderate-intensity interval walking could help counteract certain age-related issues, including elevated blood pressure, weakened thigh muscles, and decreased exercise capacity.
“You may be familiar with HIIT (high-intensity interval training) as a way to get a vigorous workout in a shorter timeframe,” explained Dr. Alexa Mieses Malchuk, a primary care physician based in Chapel Hill, North Carolina.
Research suggests that interval walking may help protect against age-related risks like increased blood pressure, weakened thigh muscles, and reduced exercise capacity. (iStock)
“For some individuals, HIIT may be too intense, leading to joint discomfort, increased hunger, and stress responses,” she warned. “It may not be feasible for those with low endurance or mobility issues.”
Japanese walking involves alternating between three minutes of brisk walking and three minutes of slower “recovery” walking for a total of 30 minutes.
Jillian Michaels, a fitness expert based in Miami, previously mentioned that walking for 150 minutes per week could extend lifespan by up to seven years.
In theory, engaging in Japanese walking for 30 minutes, five days a week, would fulfill the recommended 150-minute goal.
Completing a 30-minute Japanese walking session five days a week would meet the widely accepted 150-minute weekly goal. (iStock)
This approach is similar to Zone 2 training, which involves exercising at about 60% to 70% of one’s maximum heart rate, as explained by Carmine Ciliento, a fitness manager at Crunch Fitness in New York.
Zone-based training assesses the body’s exertion level and energy utilization, similar to Japanese walking.
Japanese walking is also known as interval walking training (IWT).
A 2024 review published in Applied Physiology, Nutrition, and Metabolism indicated that IWT offers benefits for middle-aged and older adults, including those with metabolic conditions.
“The exercise you enjoy is the exercise you will continue,” an expert emphasized. (iStock)
“While regular physical activity is crucial for health, it’s important to choose exercises that you enjoy and will stick with,” Malchuk noted.
“Whether you prefer HIIT, Japanese walking, or another form of exercise, select something that suits your fitness level, is comfortable, and safe.”
