Last Updated:June 10, 2025, 15:23 IST
Interval Walking Training, a Japanese fitness method, combines brisk and slow walking in cycles. It’s a smart, time-saving alternative to long walks or intense workouts
According to Japanese researchers, this method is more effective than walking 10,000 steps a day. (News18 Hindi)
When overweight and obesity have become worldwide problems, the Japanese are known for their healthy and fit lifestyle. Of course, some people do gain weight, but generally, most Japanese people are not overweight. While their diet certainly plays a key role, their daily routine is equally important. The Japanese follow a unique health practice that yields maximum results in minimal time.
They might not walk for half an hour every day, but the benefit they gain from their short routine is often far greater than many traditional fitness regimens. In fact, Japanese researchers say this method is more effective than walking 10,000 steps a day. So, what exactly do they do?
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What Is The Japanese Walking Method?
The technique is called Interval Walking Training (IWT). It’s a form of exercise developed in Japan, which involves a balance of brisk and slow walking. It’s not about running fast or walking for long periods, rather, it’s a smart, structured way to walk.
Here’s how Japanese Walk Works
Start with a 2 to 3-minute warm-up. Walk briskly or at a slightly fast pace for 3 minutes. If you can’t walk fast, just walk a bit quicker than usual. Then, walk slowly for 3 minutes to relax your body. Repeat this cycle 3 to 5 times a day. The focus is on maintaining 70% of your energy during brisk walking and 30–40% during the slow walk. After the sets, sit down and relax. That’s it!
What Are The Benefits?
According to Healthline, sports medicine expert and Harvard Medical School professor Sarah F. Eby explained that interval walking significantly improves overall fitness. It strengthens muscles, improves heart health, and reduces the risk of diabetes by controlling blood sugar levels. She said it can be even more effective than walking 10,000 steps daily or doing 150 minutes of aerobic exercise a week.
Even the elderly can follow this routine safely. It’s also great for boosting metabolism, which means your body continues burning calories even while at rest.
A Powerful Weight Loss Tool
In an Instagram video, gastroenterologist Dr Saurabh Sethi praised the Japanese walking technique, saying it’s a great alternative for people short on time.
Whether you’re heading to an important meeting or just want a quick fitness boost, interval walking can be a powerful tool for weight loss and health. It’s a smart, natural and time-efficient way to burn calories and stay in shape — no gym or fancy equipment needed.
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Location : First Published:News lifestyle The Japanese Way To Stay Fit: A Walking Technique That Beats 10,000 Steps