Japanese Walking: Simple Yet Effective Exercise Gaining Attention
A unique exercise regimen, Japanese walking, is gaining attention for its accessibility and health benefits. This simple yet effective program alternates between normal and fast walking, requiring no special equipment or gym membership.
Dr. Irvin Sulapas, a sports medicine physician, endorses Japanese walking. He recommends starting with three minutes of fast walking at 70% peak aerobic capacity, followed by three minutes of slower walking at 40% peak aerobic capacity. This cycle should be repeated for at least 30 minutes, four to five days a week. Walking at a pace of around 4 miles per hour is considered brisk and suitable for the fast walking intervals.
Research backs up these recommendations. A 2009 review showed that five months of Japanese walking training improved participants' physical fitness and indices of lifestyle-related diseases by 10% to 20%. A 2025 study found similar benefits, including improved resting blood pressure, lower-limb muscle strength, and VO2 max in older adults. Even a 2007 study found that Japanese walking may protect older people from higher blood pressure and improve thigh muscle strength and peak aerobic capacity.
Japanese walking, developed to increase physical fitness and prevent lifestyle-related diseases among middle-aged and older adults, is accessible and beneficial. Dr. Sergiu Darabant, a medical cardiologist, recommends it as an entry point to exercise for sedentary individuals. With no need for a gym or special equipment, it's a practical way to improve health and fitness.
