Japanese style walking: Easy but with outstanding benefits, do you want to try it?

Want to get more out of your daily walk? Try Japanese-style walking!

Japanese walking is an advanced form of traditional walking. It has been scientifically proven to be a simple way to safely increase your walking intensity, providing benefits that are superior to normal walking, according to the health news site Healthline .

However, compared to high-intensity interval training (HIIT), this exercise is lower intensity and safer, easy to do for all ages.

Japanese walking is an advanced form of traditional walking.

Illustration: AI

Dr. Sarah F. Eby, a sports medicine specialist at Harvard Medical School (USA), said: Studies have found that Japanese-style walking significantly improves everything from physical fitness, muscle strength to the ability to control blood sugar.

According to the original study published in Mayo Clinic Proceedings , this walking routine involves alternating between 3 minutes of brisk walking and 3 minutes of slower walking, repeated for at least 30 minutes and practiced 5 times a week.

How effective is Japanese walking compared to "traditional" walking?

The study, conducted by Japanese scientists, included more than 200 people with an average age of 63 to test how effective Japanese-style walking was compared to "traditional" walking.

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Results found that compared to traditional walking, Japanese-style walking significantly improved various health markers, including:

• Blood pressure.
• Blood sugar
• Weight.
• Aerobic capacity.
• Strength (representing stability and balance).

Remarkably, participants were able to stick with this exercise long-term. Another study found that 783 out of 826 participants were able to stick with this exercise for the entire duration of the study, a 95% adherence rate, according to Healthline.

A 2024 study concluded that Japanese-style walking provided significant health benefits in both middle-aged and older adults, including healthy individuals and those with metabolic diseases.

Study author, Associate Professor - Dr. Kristian Karstoft, a physician at Bispebjerg Hospital, University of Copenhagen (Denmark), said: Compared with traditional walking, Japanese-style walking is superior in improving fitness, body composition and blood sugar control for people with diabetes.

Japanese style walking helps control blood sugar

Photo: AI

Try Japanese walking

This exercise can be a great way to start a new exercise regimen or improve your current level.

It is also important to do it properly and you should consult your doctor before doing so.

Dr. Denice Ichinoe, Department of Family and Community Medicine at the Kirk Kerkorian School of Medicine at the University of Nevada (USA), gave the following advice:

Start with achievable goals. If you can't walk for 30 minutes at first, that's okay. Slow down to suit your fitness level. Know your body. If you feel pain or dizziness, slow down or stop.

Track your workouts with a journal or fitness tracker.

Dr. Eby advises: Start slow and build up. Try walking at a normal pace for a few minutes, then walk briskly for 20 to 30 seconds and repeat for the duration of your walk. As your body adjusts to this new walking style, you can gradually increase the length of your brisk walks.

Source: https://thanhnien.vn/di-bo-kieu-nhat-de-ma-loi-ich-vuot-troi-ban-co-muon-thu-185250610184852537.htm