Japanese walking: what the evidence says about the online fitness trend

A workout approach called Japanese walking is gaining traction online, with claims of sizeable health improvements that don’t demand much time or kit.

Developed in Matsumoto, Japan, by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University, the method uses interval-style blocks of brisk and easier-paced walking.

How Japanese walking works

Japanese walking alternates between three minutes of walking at a higher intensity and three minutes at a lower intensity. This pattern is repeated for at least 30 minutes, four times per week.

The higher-intensity phase should feel "somewhat hard". You should still be able to speak, but a full conversation would be harder to maintain.

The lower-intensity phase should feel "light". Chatting ought to be comfortable, although you may sound a little more out of breath than during an effortless conversation.

Why Japanese walking appeals

Because it follows intervals, Japanese walking has been compared with high-intensity interval training or Hiit. It has also been labelled "high-intensity walking", although it is not as demanding as true Hiit and is carried out at lower intensities.

It is also straightforward to do: you only need a stopwatch and somewhere to walk. There is little to organise, and it can take less time than other walking goals, such as aiming for 10,000 steps a day. That accessibility means it could suit many people.

What does the evidence show?

Evidence suggests Japanese walking can deliver meaningful health benefits. One 2007 study in Japan set this approach against continuous, lower-intensity walking, where the aim was to reach 8,000 steps per day.

Those using the Japanese walking method saw clear reductions in body weight. Blood pressure fell as well - and by a greater amount than in the group doing the lower-intensity continuous walking.

The same study assessed leg strength and overall physical fitness. Improvements were larger in the Japanese walking group than among participants who completed moderate-intensity continuous walking.

Longer-term research has also reported that Japanese walking helps protect against the declines in strength and fitness associated with ageing.

Taken together, these health gains would imply Japanese walking could support a longer life, although this has not yet been tested directly.

Limitations and how it compares with step targets

There are, however, practical points to weigh up with this newer walking trend. In the 2007 study, about 22% of participants did not finish the Japanese walking programme. In the lower-intensity programme - with a target of 8,000 steps per day - roughly 17% did not complete it.

That pattern suggests Japanese walking will not be right for everyone, and it may not prove easier or more appealing than simpler, step-based targets.

Step totals have also been linked with longer life expectancy. For people aged 60 and over, an appropriate goal is around 6,000 to 8,000 steps a day, and for those under 60 it is about 8,000 to 10,000. Comparable evidence does not yet seem to be available for Japanese walking.

So, is this trend the be-all and end-all? Or is what matters more the regularity and intensity of your activity, rather than the specific format? The answer is probably the latter.

Research indicates that people who routinely accumulate more bouts of moderate to vigorous physical activity tend to live longer, no matter how long each bout lasts.

In practice, that means prioritising regular moderate to vigorous activity and building it into your routine. If Japanese walking is the approach that helps you do that, it is a sensible option.

Sean Pymer, Academic Clinical Exercise Physiologist, University of Hull

This article is republished from The Conversation under a Creative Commons licence. Read the original article.