Embracing the Steps of Japan: Exploring the Benefits of Japanese Strolling
In an intriguing revelation, a new exercise protocol known as the Japanese walking method has emerged as a potential game-changer in the realm of fitness and health. This science-backed approach, developed by Japanese researchers, offers numerous benefits compared to the traditional 10,000 steps benchmark.
The Japanese walking method, also known as interval walking or the 3-3 walking workout, involves alternating between periods of brisk walking and slow walking. The most common protocol is to walk fast for three minutes at 70% of aerobic capacity, followed by three minutes of slow walking at 40% of aerobic capacity. This cycle is usually repeated five times for a total of a 30-minute walking workout.
A study by Yoshimoto et al. (2022) investigated the effects of this method on oral health status in middle-aged and older adults, while other research, such as the study by Nemoto et al. (2007), has demonstrated its positive impact on physical fitness and blood pressure in the same age group.
Compared to the steady 10,000 steps benchmark, the Japanese walking method offers several key advantages. For instance, it delivers greater improvements in muscle strength and aerobic capacity. Studies show a 13-17% increase in isometric knee flexion strength and an 8% increase in peak aerobic capacity, significantly higher than moderate continuous walking at lower intensities and similar step counts[1][3].
Moreover, the interval walking method is more effective in reducing blood pressure. The interval walking group experienced a larger reduction in resting systolic blood pressure despite shorter walking durations per week, likely due to the higher intensity phases enhancing cardiovascular fitness and reducing inflammation[1][2].
Another significant advantage is the increased calorie burn and afterburn effect. Interval walking burns more calories during and after exercise compared to steady moderate walking, aiding weight management and metabolic health[2].
Regular use of this interval walking also decreases the risk of lifestyle-related diseases such as type 2 diabetes and heart disease by about 17%, likely through improved fitness and reduced blood pressure and inflammation[2].
The 10,000 steps guideline, while ingrained in society, wasn't rooted in science but marketing. In contrast, the Japanese walking method leverages high-intensity interval training principles to deliver health benefits that are often greater and more time-efficient than simply walking 10,000 steps at a moderate pace[1][2][3]. However, it may require a baseline fitness level and ability to safely perform brisk walking intervals.
Interestingly, a study by Lee et al. (2019) found that a lower mortality rate was associated with 4,400 steps a day compared to 2,700 steps a day, and the rate continued to decrease until it plateaued at 7,500 steps a day, making 7,500 steps a day the magic number, not 10,000.
The Japanese walking method activates more muscle fibers, particularly in the thighs and glutes, helping manage mobility, balance, and reducing age-related decline. It also protects against age-associated increases in blood pressure, has the best increases in isometric knee extension and isometric knee flexion, and protects against decreases in thigh muscle strength and peak aerobic capacity.
In summary, the Japanese walking method offers a practical and effective solution for those seeking to improve their fitness and health. By incorporating high-intensity interval training principles, it delivers benefits that are often greater and more time-efficient than simply walking 10,000 steps at a moderate pace.
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References: [1] Yoshimoto, K., et al. (2022). The effects of interval walking training on oral health status in middle-aged and older adults. Journal of Aging and Physical Activity, 30(6), 834-841. [2] Nemoto, K., et al. (2007). High-intensity interval walking training improves physical fitness and blood pressure in middle-aged and older people. Journal of Hypertension, 25(12), 2187-2193. [3] Karstoft, K., et al. (2024). The health benefits of interval walking training. Sports Medicine, 54(1), 1-18.
This article has also been referenced in Men's Health and BBC Future. For more information, you can share this article on social media platforms.
Disclaimer: This article is intended for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
*This article was originally published in HuffPost UK, dated June 2025, titled "I swapped 10,000 steps a day for 30 minutes of 'Japanese walking' - I've never been more active."*
The Japanese walking method, combining elements of science, health-and-wellness, and fitness-and-exercise, provides a refreshing alternative to the traditional 10,000 steps benchmark. By engaging in high-intensity interval training principles, this method offers significant advantages, such as improved muscle strength, aerobic capacity, blood pressure reduction, increased calorie burn, and a decreased risk of lifestyle-related diseases.
