- A high-intensity interval walking method alternating three minutes of brisk walking (70 percent effort) with 3 minutes of slower walking (40 percent effort). Developed in Japan in 2007, it improves blood pressure, cardiovascular health and muscle strength with minimal time investment.
- TikTok and influencers are reviving interest in this science-backed routine, praising its efficiency for busy individuals. Studies show benefits like reduced disease risk and improved fitness, making it appealing amid rising sedentary lifestyles.
- Research confirms benefits, including better blood pressure, leg strength, cholesterol levels and mental well-being, particularly in older adults and diabetics. The varied pace enhances metabolic health and workout engagement.
- Suitable for most people, but those with heart conditions, balance issues, or injuries should consult a doctor first. It’s a low-impact alternative to running, requiring no equipment.
- Wear supportive shoes, begin with manageable intervals and track progress using a fitness watch. Stay hydrated, listen to your body and adjust intensity as needed. Experts emphasize consistency over hype for long-term health benefits.
In an era dominated by fleeting fitness trends and quick-fix wellness gimmicks, a nearly two-decade-old Japanese exercise method is making an unexpected comeback – thanks to TikTok.
Dubbed “Japanese walking,” this high-intensity interval walking technique, first studied in 2007, is gaining traction for its scientifically backed health benefits, including lowered blood pressure, improved cardiovascular fitness and stronger muscles.
Now, social media influencers and medical professionals alike are hailing it as a “game-changer” for busy individuals seeking efficient workouts. But is this trend truly revolutionary, or just another repackaged fitness fad?
What is Japanese walking?
Japanese walking, also known as interval walking, alternates between three minutes of brisk walking (about 70 percent of maximum effort) and three minutes of slower walking (40 percent effort). Developed by Japanese researchers, this method was designed to maximize health benefits with minimal time investment. A 2007 study found that middle-aged and older adults who followed this routine for 30 minutes, four days a week, saw significant improvements in blood pressure, leg strength and aerobic capacity compared to those who walked at a steady pace. (Related: These boots were made for walking: Increase your walking time to enjoy multiple long-term health benefits.)
Unlike running or gym-based workouts, this approach requires no equipment, making it accessible to nearly anyone. Fitness coach Eugene Teo (@coacheugeneteo) has praised it in a viral TikTok video, claiming it offers “10 times the benefits in just 30 minutes” compared to the oft-cited – but arbitrary – 10,000-step daily goal.
Why this matters now
In a society increasingly plagued by sedentary lifestyles and rising obesity rates, simple, science-backed solutions are more valuable than ever. The original 2007 study, published in the Journal of Applied Physiology, demonstrated that interval walking could combat age-related declines in health – a critical finding as Western nations grapple with aging populations and skyrocketing healthcare costs.
Now, with TikTok’s algorithm amplifying the trend, millions are rediscovering this low-cost, high-reward exercise. Dr. Amy Shah (@dramyshah), a medical doctor and influencer, calls it a “game-changer” for mood enhancement and disease prevention – a claim supported by subsequent research.
The science behind the trend
Multiple studies reinforce the benefits of interval walking. A 2025 study found improved leg strength and blood pressure in participants over 70 after five months. Another in 2023 linked it to better cholesterol levels and fitness in type 2 diabetics, while a 2024 study showed enhanced endurance, flexibility and mental well-being in seniors compared to steady-paced walkers.
Cardiologist Dr. Sergiu Darabant explains that alternating speeds “stretches your system,” forcing the body to adapt, which boosts metabolic health and reduces disease risk. Physical therapist Lindsy Jackson adds that the varied pace keeps workouts engaging, countering the monotony of traditional walking.
Who should (and shouldn’t) try it?
While Japanese walking is highly adaptable, experts caution that those with heart conditions, balance issues or recent injuries should consult a doctor first. For most, however, it’s a safe way to elevate fitness without extreme strain.
“Any activity where you move more and sit less is a tremendous health benefit,” says Dr. Ross Arena, a kinesiology professor. Unlike running, which can be hard on joints, interval walking offers a gentler yet effective alternative.
How to get started
For beginners, experts recommend wearing supportive shoes – no expensive gear required. Start slow, building up to three-minute intervals if needed and track progress using a phone or fitness watch to monitor intensity. Hydration is key, especially in hot weather and it’s important to listen to your body, stopping if you feel pain or excessive fatigue.
A return to common-sense fitness
In a culture obsessed with shortcuts, Japanese walking stands out precisely because it isn’t a “magic bullet” – it’s a disciplined, research-backed approach that delivers real results. As Dr. Kevin McGuinness notes, “There is probably nothing magic about the three-minute intervals specifically, but that is the most commonly studied protocol.”
For skeptics wary of fleeting trends, the lesson is clear: Sometimes, the best solutions are the simplest – rooted in tradition, tested by science and now, validated by millions on TikTok. Whether you embrace the trend or stick to steady strolls, the key is to keep moving – because in the end, consistency, not hype, is what truly transforms health.
Watch and learn about the benefits of walking and weight loss.
This video is from the Natural Cures channel on Brighteon.com.
More related stories:
Interval Training offers increased fat loss with shorter workouts.
Groundbreaking study reveals high-intensity interval training may be the key to slowing aging.
Walking dos and don’ts: Real ways to lose weight walking.
No walking dead here! Walking benefits the brain and prevents cognitive decline.
The amazing power of walking.
Sources include:
EverydayHealth.com
CBC.ca
VeryWellHealth.com
Brighteon.com
Read full article here