One of the latest exercise trends is known as the Japanese Walking Method and some studies show that it can have increased health benefits over steady-pace walking for exercise. Learn more about this exercise trend and how it can help you.
What is the Japanese interval walking method?
The Japanese Walking Method is incredibly simple—alternating walking quickly with walking more slowly, also known as interval walking. It's called the "Japanese walking method" because one of the original studies on its health benefits came out of Japan, but people all around the world have been interval walking for a long time.
You've probably seen interval training in other forms of exercises, such as running (think Couch to 5K—lots of interval training), high-intensity interval training or HIIT, and more. You can apply the same practice to walking—walk at a fast or brisk speed for three minutes, then walk at a slower speed for three minutes, for up to 30 minutes. The original study had participants do this interval walking at least four days a week.
What are the health benefits of interval walking?
Any type of interval training is especially good for heart health. The higher-intensity periods get your heart rate elevated and increase blood flow to your muscles, while the lower-intensity periods allow your breathing to recover and your heart rate to drop slightly. This rapid cycling improves cardiovascular fitness and helps your body better consume oxygen. And since you can work through five interval cycles if you do this walking for 30 minutes, it's a lot of health benefits in a short time.
Interval walking has also been shown to strengthen your joints. That initial study out of Japan compared non walkers, moderate steady-pace walkers, and high intensity interval walkers and found that the interval walkers had better knee extension and flexion as well as better aerobic capacity compared to the other groups. They also found that their systolic blood pressure numbers had improved.
Additionally, all forms of exercise can be good for your mental health, boosting blood flow and oxygen to the brain and increasing endorphins, which are feel-good hormones. Interval training can also add a bit of fun, as you can compete against yourself for distance or speed as you improve your health, and it requires a little more attention than steady-pace walking, making it more engaging.
A slightly faster way to get in your daily steps
You've probably heard about the idea of getting in 10,000 steps a day for your health. That idea also came from the Japanese, as a marketing tool for a pedometer. A study published recently in the Journal of the American Medical Association showed that you don't really need to get in 10,000 steps per day to receive health benefits (but there's nothing wrong with getting in more steps, either). This study reported that women who averaged at least 4,400 steps per day showed lower mortality risk than women who were under that average, but the benefits seemed to drop off at around 7,200 steps per day.
However, if you have a more sedentary job, or have physical limitations, getting that many steps in a day takes a lot of time. Interval walking can help with that—in only 30 minutes, you'll get in more steps than you would with steady-pace walking.
Getting started with interval walking
If you haven't done any interval training before, or if you haven't been walking much due to time constraints or physical concerns, here is an easy plan to get started with interval walking.
- Start out walking at a moderate pace, with an aim to get your heart rate to zone 1—you're able to walk and hold a conversation, or 50 to 60 percent of maximum heart rate if you're using a smart tracker. Do this for about three minutes.
- Time to pick up the pace! If you are just starting out, aim for one minute of faster walking, swinging your arms with each step, to get your heart rate up. You're aiming for zone 3—talking is more difficult but still possible, about 70 to 80 percent of maximum heart rate with a smart tracker.
- Slow it down—back off your pace until you're at the speed that you started with, and let your heart rate slow down. Do this for three minutes, or up to five if you're feeling especially winded.
- Speed back up for one minute.
- Slow down again—repeat speeding up and slowing down in the same pattern until you've walked about 30 minutes. Make sure to add at least three minutes of slower walking to help cool down before you stop walking entirely.
Repeat this pattern four to five times a week. Increase your higher intensity time by 15 to 30 seconds every few weeks as you get used to it and your cardiovascular fitness improves. Work up to walking moderately for three minutes and walking quickly for three minutes.
More tips for interval walking
One of the best things about starting interval walking is that it's absolutely free. You can put on your sneakers and walk outside right now. However, if you have access to a treadmill, either at home or in a gym, you can do interval walking on the treadmill if you don't feel comfortable walking outside (such as being in close proximity to a busy road) or if the weather is not ideal for outdoor walking. If you don't have a treadmill, you can take your walks to the mall, or another large indoor space.
If you are walking outside and have a running track nearby, that's a great place to get started, especially if you haven't been walking much lately. If you don't have a track nearby, look for stretches of sidewalk or quiet streets that are mostly flat--any incline adds another level of intensity, and you don't need that when you're just starting.
If you have been walking consistently and find the three minute cycles aren't as much of a challenge anymore, then maybe find some stretches of sidewalk with inclines, or add a light incline to your treadmill, but don't push it too high too fast. And remember, you should always consult with your primary care provider about any concerns with a new exercise, including interval training, especially if you have a history of cardiovascular disease.
Finally, make it fun! You can use your smartphone and make a playlist of songs that alternate from slower beats-per-minute to a faster pace—this is great if you can find songs that match the three minutes slow, three minutes fast cycle!
For more tips on moving well, visit the Move section of the Be Well blog.
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