A multitude of scientific studies make it clear that regular walking is one of the best ways you can take care of your body, mind and mental health. Walking decreases the risk of cardiovascular disease, type 2 diabetes and cognitive decline. It’s associated with lower rates of anxiety and depression. It’s even been linked to longevity, literally adding years to your life.All forms of walking are beneficial, whether it’s done in your neighborhood with your dog, alone on a treadmill or surrounded by beautiful nature. But there’s one walking exercise in particular that’s becoming more popular: Japanese walking. As a TikTok posted by Dr. Amy Shah, MD, a double-board-certified doctor, nutritionist and author of Hormone Havoc says, Japanese walking can decrease depression scores by 50%, decrease the risk of disease by 20%, and even lead to metabolic aging reversal.
Sound too good to be true? We talked to Dr. Shah and to Dr.Laura A. Richardson, Ph.D., a registered clinical exercise physiologist and clinical professor at the University of Michigan School of Kinesiology, to learn more about the benefits of Japanese walking.
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Dr. Richardson explains that the term “Japanese walking” comes from a 2007 scientific study that took into account 60 Japanese men and 186 Japanese women who tried this specific walking workout. In the study, the participants walked quickly for three minutes and then walked at a slower pace for three minutes. They continued this cycle for 30 minutes, doing the workout at least four days a week. A Japanese walking workout continues to follow this format:
Walk at a high intensity for three minutes.Walk slowly for three minutes.Repeat for 30 minutes.Do this form of exercise at least four times a week. @dramyshahThis is the type of walking method that we all should be doing because it really Trump’s traditional walking. and it’s something easy to incorporate into our lives. It’s called the Japanese interval walking training (IWT). People who did Interval Walking Training 4X a week for 3 months experienced significantly more improvement in their blood pressure, cholesterol, glucose, leg strength, and aerobic capacity than those who did continuous, moderate-intensity walking. give it a try wwalkingnnutritionffypwwellnessddaughterm#momdaughter
♬ Pt. 8: Starry dream. - Slowed Down - A. Blomqvist“It’s a form of interval training,” Dr. Richardson says. If you’ve ever jogged for a set amount of time followed by walking for a set amount of time, you’ve done interval training firsthand. Japanese walking is similar, done with different walking speeds.
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Both experts say that anyone who is mobile can benefit from Japanese walking. “It’s a great challenge for regular walkers or a great way to start walking regularly,” Dr. Richardson explains. If you don’t want to set a timer or use a watch to track the three-minute intervals, she says you can listen to music, walking quickly for one song, walking slowly for the next song and repeating for 30 minutes.
What Are the Benefits of Japanese Walking?
Dr. Shah made some pretty bold claims about Japanese walking in her TikTok. Can this walking workout really make you age backward 10 years? “What I mean by ‘10 years younger’ is not that your calendar age changes, but that your body gains many of the functional, metabolic and cardiovascular characteristics of someone a decade younger,” she explains. “The Japanese walking method has been shown through research to challenge the body and create these ‘anti-aging’ effects. This includes improved aerobic capacity, leg strength, blood pressure and disease risk—all markers we typically see worsen with age.”
To this point, the study’s participants did experience reduced blood pressure, better aerobic capacity and even increased knee extension. “What interval training does, whether you’re walking, running or cycling, is that it kicks your heart rate variability up a notch,” Dr. Richardson says. She explains that this means that the heart is beating faster, you’re breathing harder and demanding more blood and oxygen flow.
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The rest periods, Dr. Richardson explains, give the body time to recover so you can continue the high-intensity intervals. “As time goes on, you’ll notice that this type of interval training increases one’s VO2max, which is the maximum amount of oxygen the body can use during intense exercise. This is noteworthy because increasing VO2max is scientifically linked to reduced risk of cardiovascular disease and a lower risk of all-cause mortality.
“Over time, Japanese walking is shown to renew and strengthen core systems like the heart, lungs and muscles. This translates into greater mobility, energy and health-span. Overall, the body becomes more resilient, helping to prevent or reduce risk for common chronic conditions,” Dr. Shah explains.
Both experts say that the mental health benefits of Japanese walking are legitimate, too. “Research has shown that physical activity and walking in particular can improve cognitive function, boost mood, lower stress hormones and reduce depressive symptoms. Japanese walking takes this a step further by incorporating patterns similar to meditation that require attention to pace and breath. It acts as a form of mindful movement by anchoring you to the present moment,” Dr. Shah says.
Related: Not Into Running or Spin? Worry Not, Because the Simple Act of Taking a Walk Has Some Incredible Health Benefits
After learning about the benefits of Japanese walking, I decided to give it a try. Since I’m a runner, I was skeptical that a walking exercise would get my heart rate up the way running does, but I was game to find out.
I bundled up and set out for my first interval, three minutes of high-intensity walking. I walked as quickly as I could and then followed it by walking slowly for three minutes. As I expected, it didn’t feel too strenuous. But by the end of my second quick-walking interval, my heart rate was definitely up. By the third, I noticed myself starting to sweat—even though it was cold out.
The three-minute intervals felt like the perfect amount of time. By the end of the slow-walking intervals, I felt ready to pick up the pace each time, and by the end of the quick-walking intervals, I was looking forward to recovering.
After five full cycles of quick and slow-walking intervals, I was done with my Japanese walking adventure. Even as a regular runner and naturally quick walker, the Japanese walking workout got my heart rate up. It also made my walk a bit more interesting than maintaining the same pace the entire time. As the experts had told me, I could definitely see Japanese walking as a great way to start walking regularly or for regular walkers to challenge themselves more.
“This is a great option for really anyone who values their health, especially long-term. However, I think Japanese walking could especially benefit people with busy lives or those who are new to exercise. It’s so simple yet so incredibly effective. All you need is some good walking shoes and about 30 minutes,” Dr. Shah says.
After trying it myself, I agree!
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Sources:
Dr. Amy Shah, MD, double-board certified doctor, nutritionist and author of Hormone HavocDr. Laura A. Richardson, PhD, registered clinical exercise physiologist and clinical professor at the University of Michigan School of KinesiologyUngravi, Z., Fazekas-Pongor, V., Csiszar, A., et al. (2023). The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular functions. GeroScience. 45(6):3211-3239Nemoto, K. I., Gen-no, H., Masuki, S., et al. (2007). Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People. Mayo Clinic Proceedings. 82(7):803-811Crowley, E., Powell, C., Carson B. P., et al. (2022). The Effect of Exercise Training Intensity On VO2max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses.Translational Sports Medicine. 9310710. doi: 10.1155/2022/9310710Hence then, the article about i tried japanese walking and i was honestly impressed by the results was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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