Japanese walking: a simple way to walk differently 

Ewa Monteith-Hodge, Monitoring Evaluation Accountability and Learning (MEAL) Officer at Walking Scotland

You might have heard that 10,000 steps a day is the gold standard for health. But some evidence is starting to suggest it might not be all it’s cracked up to be.  

Instead of focusing on the number of steps, a trend called Japanese walking is getting a lot of attention online for its interval-based approach, with bursts of walking at fast and slow paces.  

Researchers in Japan asked middle-aged and older adults to alternate between 3 minutes of fast walking and 3 minutes of slow walking. Participants did this for around 30 minutes in total, and for at least 4 days a week.

What the research found

Compared to those asked to walk at a moderate pace continuously, aiming for at least 8,000 steps for 4 or more days a week, those alternating improved their aerobic capacity, blood pressure and strength.  

While this research focuses on walking, we know that moving more – whether you’re walking or wheeling – can support your health and wellbeing. 

How to try Japanese Walking

1. Walk at a leisurely pace for 3 minutes – it should feel easy, at around 40-50% of your maximum heart rate. Talking should be comfortable. 

2. Walk at a faster pace for 3 minutes – walking and talking at the same time should feel a bit harder. 

3. Repeat steps 1 and 2 for at least 30 minutes. 

Walking in sessions of just 30 minutes or more might be an efficient way to add walking to your every day, and, as with all walking, it doesn’t need any specific equipment. 
 
Have you tried Japanese walking? We would love to hear about it!

Published: 27 February