Walking techniques researched from Japan are very good for the elderly.

Walking is one of the best, low-intensity, easy forms of exercise that almost anyone can do, regardless of age.

Walking has many benefits, from toning your legs, being good for your heart, lowering blood pressure, improving digestion, and reducing anxiety, depression, and weight.

In particular, there is a unique Japanese way of walking that helps older adults reap more benefits.

This method was developed by researchers at Shinshu University in Japan as an exercise for the elderly, especially to combat muscle weakness and improve physical strength. Although it seems simple, it is surprisingly effective, especially for the elderly, according to the scientific journal Canadian Science Publishing.

There's a Unique Japanese Way of Walking That Helps Seniors Reap More Benefits

Photo: AI

It is interval walking training (IWT), a walking style that combines moderate walking and brisk walking, aimed at improving fitness and reducing symptoms of lifestyle diseases. In people with type 2 diabetes, IWT directly improves blood sugar control.

How to do interval walking

A typical IWT session involves alternating between:

• 3 minutes of brisk walking - as fast as you can without running (at least 70% aerobic capacity).
• 3 minutes of moderate walking, meaning brisk but comfortable (about 40% aerobic capacity).

Repeat the above cycle for 30 - 60 minutes.

Aerobic capacity (VO₂ max) is a measure of cardiorespiratory fitness. It reflects a person's overall health. It is the maximum amount of oxygen the body can use during exercise. A high VO₂ max indicates greater aerobic power and endurance. This can lead to longevity and improved quality of life.

Interval walking reduces both systolic and diastolic blood pressure

Photo: AI

What did the study find?

IWT has been shown to improve fitness, muscle strength and reduce factors associated with lifestyle diseases, including high blood pressure and diabetes.

Dr Hiroshi Nose and a team at Shinshu University investigated the effects of interval walking on health and fitness in more than 600 adult participants with an average age of 68, followed for more than a decade.

The results found that 6 months of interval walking significantly improved blood pressure, blood sugar and cholesterol levels in older adults, and VO₂ max improved by up to 20%. Leg strength, balance and walking speed also increased. Cognitive function, especially executive function, was improved in older adults compared to normal walking.

A trial with participants with an average age of 63 years, showed that after 5 months of walking 60 minutes/day, 4 days/week at a moderate intensity, IWT increased VO₂ max by 10% , increased knee extensor strength by 13% and knee flexor strength by 17%, while reducing systolic blood pressure by 9 mmHg and diastolic blood pressure by 5 mmHg compared with normal walking.

Next, another 4-month study in people with an average age of 65 found that walking 60 minutes a day, 4 days a week, improved blood pressure, blood sugar, and weight. Furthermore, VO₂ max also improved by 15%.

Several other studies on diabetic patients have also found that interval walking provides significant improvements in blood sugar control for diabetics, according to Canadian Science Publishing.

Source: https://thanhnien.vn/ky-thuat-di-bo-duoc-nghien-cuu-tu-nhat-rat-tot-cho-nguoi-lon-tuoi-18525041800205136.htm