"Japanese-style walking" does not require a gym or a trainer, just a stopwatch, and is also suitable for limited walking space (Illustration: Getty).
Requiring no expensive equipment, complex techniques or a large amount of time, the “Japanese-style walking” method, also known as intermittent high-intensity walking, is emerging as an effective option to improve physical health and prevent many chronic diseases.
This method was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University (Japan). Basically, the practitioner will perform a cycle of 3 minutes of fast walking alternating with 3 minutes of slow walking.
The intensity of brisk walking is described as “slightly difficult”, allowing the practitioner to talk but not maintain a long conversation. Meanwhile, slow walking is at a “light” level, allowing for comfortable conversation.
This entire process is repeated continuously for 30 minutes per session, and is recommended to be done at least 4 times per week.
Considered a gentler version of HIIT (High Intensity Interval Training) exercises, this method does not require a gym or a trainer, just a stopwatch, and is suitable for limited walking space.
Scientifically proven effectiveness
A study in Japan compared two groups of participants: one group did Japanese-style walking and the other group walked continuously to achieve the goal of 8,000 steps/day at a moderate intensity. The results showed that the Japanese-style walking group had a more effective weight loss rate.
Along with that, low blood pressure was significantly improved, especially in middle-aged and elderly people. In addition, leg muscle strength and overall fitness were also significantly improved compared to the normal walking group.
Not stopping there, long-term studies have also shown that this method helps slow down physical decline due to age, helping the elderly maintain quality of life and independent mobility.
Although the health benefits are clear, it is important to note that approximately 22% of participants failed to complete the Japanese-style walking program. This rate was higher than that of the standard walking group (17%).
This shows that maintaining this method regularly is still a certain challenge, especially for people who are sedentary or have underlying medical conditions.
Compare with the goal of “10,000 steps per day”
Research shows that the effectiveness of jogging depends not only on the number of steps, but also on the intensity and regularity of the activity (Illustration: Getty).
While the figure of “10,000 steps per day” is often touted as the gold standard for health, recent studies show that the effectiveness depends not only on the number of steps, but also on the intensity and regularity of physical activity. Specifically, for people over 60, the ideal goal is 6,000–8,000 steps/day, while people under 60 should aim for 8,000–10,000 steps/day.
There is currently no direct evidence that Japanese-style walking increases longevity, but maintaining regular moderate to vigorous physical activity is a scientifically confirmed factor that is closely related to longevity and disease prevention.
In a world where more and more people are busy and sedentary, Japanese-style walking is an accessible, cost-effective and effective method. If practiced regularly, it can be a suitable choice for those who want to improve their cardiovascular health, control their weight and maintain long-term fitness.
Source: https://dantri.com.vn/khoa-hoc/khoa-hoc-giai-ma-trao-luu-di-bo-kieu-nhat-20250607074142739.htm
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