What Happens to Your Body When You Practice Japanese Walking?

Japanese walking, also known as Interval Walking Training (IWT), is rapidly gaining popularity as a time-efficient, evidence-backed exercise method for boosting cardiovascular health, muscle strength, metabolism, and mental well-being. Research conducted in Japan and internationally demonstrates that just 30 minutes of intentional fast-slow walking intervals can outperform traditional “10,000 steps” routines^[1] and even rival some forms of cardio.

Key Takeaways

• Alternating brisk and slow walking in three-minute intervals for 30 minutes four times a week yields major improvements in aerobic capacity (VO₂ max), blood pressure, thigh muscle strength, and blood sugar control.
• Japanese walking is low-impact, efficient, and accessible for all ages and fitness levels.
• Mindful posture and breathing are integral, promoting spinal health and mental clarity.
• No special equipment or location required: walk outdoors or indoors, on flat or gently inclined surfaces.
• Regular practice can deliver measurable metabolic improvements in as little as 12 weeks.

What Happens to Your Body With Japanese Walking?

Cardiovascular and Metabolic Effects

Interval walking training is a form of walking exercise developed by Japanese researchers^[2] specifically to improve cardiometabolic health. Multiple studies confirm the protocol boosts aerobic capacity by about 8-9%, with some studies reporting up to 14% increases^[1] in peak VO2 over five months. The research shows that compared to traditional walking, individuals who did IWT showed greater improvements in blood pressure, BMI, blood glucose, and aerobic capacity^[2].

The key is the alternation: brisk intervals at approximately 70-85% of peak aerobic capacity stimulate the heart, lungs, and blood vessels^[3], while recovery walks at about 40% effort allow time to reset, maintaining sustainability.

This alternating pace challenges the cardiovascular system more dynamically than steady walking^[4], making your heart stronger and improving overall circulation.

Muscle Strength and Joint Health

Studies reveal that interval walkers experienced a 13% increase in knee extension and 17% increase in knee flexion strength^[1] after five months of practice—improvements significantly greater than those in moderate-intensity continuous walking groups. The interval pattern of this type of walking particularly boosts lower-body muscle strength^[1], with participants reporting significant increases in thigh muscle strength compared to peers walking at a continuous pace.

These strength gains are vital for balance, mobility, and fall prevention^[1], especially as you age. Despite its effectiveness, the gentle, controlled approach minimizes impact on joints^[4], making it a safe choice for older adults, those with arthritis, or anyone wary of running.

Blood Sugar and Weight Management

Japanese walking helps stabilize blood sugar through improved insulin sensitivity and blood glucose control^[1], making it an ideal choice for those managing prediabetes, metabolic syndrome, or overweight. Studies specifically looking at the benefits of interval walking training have found improved physical fitness, muscle strength, and glycemic control^[2].

Research has found that IWT reliably improves BMI, blood glucose levels and metabolic markers in older adults—benefits typically not achieved by steady-paced walking^[1]. The intense intervals quickly pull glucose into muscles for fuel, improving post-meal blood sugar curves and aiding diabetes prevention or management.

Mental and Emotional Benefits

Beyond physical gains, interval walking boosts mental clarity and lowers stress and cortisol levels^[1], especially when practiced in nature. The method’s mindful approach encourages relaxation and a stronger mind-body connection. Like mindfulness meditation in motion, it can help lower stress hormones and improve focus^[1].

The physical and mental stimulation can improve emotional well-being and sleep quality^[3]. Regular practice can also enhance cognitive performance, making it a holistic approach to health. The alternating pace keeps the routine less monotonous than steady walking, maintaining motivation and engagement^[3].

How to Practice Japanese Walking (Step-by-Step Protocol)

The 3×3 Method

Japanese interval walking training means switching between slow and fast walking^[4]. You walk slowly for three minutes, then pick up the pace for three minutes, and repeat this cycle five times for a total of 30 minutes.

The protocol developed by Japanese professors from Shinshu University in 2007^[1] involves:

1. Warm up: 3-5 minutes of easy, relaxed walking^[1].
2. Get into posture: Stand tall with shoulders relaxed and spine straight, chin slightly tucked^[1]. Gently engage your core and take deep, rhythmic breaths.
3. Start intervals:
   • Brisk walk (3 minutes): Walk at approximately 70-85% of your maximum or peak aerobic capacity^[1]—fast enough that you’re slightly out of breath and can only say a few words before catching your breath^[2].
   • Slow walk (3 minutes): Easy recovery pace at around 40-50% of peak aerobic capacity^[1], where you can converse comfortably.
4. Repeat: Alternate fast and slow intervals five times for a total of 30 minutes^[5].
5. Cool down: 3-5 minutes of gentle walking and stretching.

Determining Intensity

To figure out your approximate maximum heart rate, multiply your age by 0.7 and subtract the total from 208^[6]. For example, if you’re 45 years old, multiply 45 by 0.7 to get 31.5, and subtract 31.5 from 208 to get a maximum heart rate of 176.5.

Once you know your maximum heart rate:

• Brisk walking: 70-85% of your maximum heart rate^[6]
• Slow walking: 40-50% of your maximum heart rate

Use the “talk test” to check your intensity level^[2]. During your fast walking intervals, you should only be able to say a few words before catching your breath^[2]. During slow intervals, you can hold a full conversation.

Equipment and Location

• Shoes: Wear supportive walking shoes^[2]—if you’re uncomfortable, you are less likely to stick to your routine.
• Timer: Use a fitness tracker, timer app, or a playlist that cues interval changes.
• Location: Outdoors or treadmill, ideally on stable, flat surfaces.

Beginner Adaptations

If you can’t do 30 minutes when you first start, that’s fine. Choose a goal that works for your fitness level^[2]. Start with shorter intervals or slower walking speeds. Build your stamina gradually^[3] until you can comfortably alternate between brisk and relaxed paces.

Try walking at your regular pace for a few minutes, then walk briskly for 20-30 seconds, and repeat for the duration of your walk^[2]. As your body adapts to this new exercise stimulus, you can gradually increase the duration of the faster walking bouts.

Frequently Asked Questions (FAQ)

Is Japanese walking suitable for all ages and fitness levels?
Almost anyone can try this effective workout^[3]. Studies show 783 out of 826 subjects were able to follow the IWT protocol for the study duration^[2], demonstrating a 95% adherence rate. It’s especially useful for older adults or beginners looking to safely increase activity levels.

Should I consult my doctor before starting?
Individuals with heart or lung conditions, balance issues, or recent injuries should consult a healthcare provider before starting^[3] this or any exercise program. Stop your workout if you feel pain, dizziness, or excessive fatigue^[3].

Can Japanese walking help manage diabetes or metabolic syndrome?
Yes. Studies specifically looking at the benefits of interval walking training have found improved glycemic control^[2]. Improvements in insulin sensitivity and glycemic control have been noted after interval walking, making it a promising option for people managing type 2 diabetes or prediabetes^[1].

How often should I do it?
The original research recommends at least four days per week^[1], with each session lasting 30 minutes. Do this 30-minute workout four times a week^[5] for best results.

What is the difference compared to HIIT?
Unlike high intensity interval training (HIIT), IWT is a form of interval training that’s accessible for people of all ages and fitness levels^[2]. It’s a low-impact, accessible version of interval training, often called “walking HIIT,” ideal for broader populations^[1].

How long before I see results?
Studies show notable improvements over 12 weeks to five months^[1], including VO2 max, blood pressure, strength and glucose control. However, some benefits like improved mood and energy may be noticeable within weeks.

Q: Is Japanese walking more effective than 10,000 steps?
A: The routine takes about two hours per week, compared to the roughly 10 hours it takes to get the recommended 10,000 steps daily^[4]. Research shows that interval walking delivers greater cardiovascular and metabolic improvements in less time^[1] than accumulation of general steps.

Tips for Success

• Consistency beats perfection: Aim for three to five sessions per week^[1] for optimal results.
• Focus on form: Engage your core, relax your shoulders and maintain an upright posture^[1] to protect joints and enhance benefits.
• Track your progress: Use a fitness tracker or smartphone app to monitor your heart rate, pace, and duration^[3].
• Know your body: If you feel pain or dizziness, slow down or stop^[2].
• Stay hydrated and use supportive footwear.

Conclusion

Japanese walking is a proven, evidence-based approach to improving health for all ages and fitness levels, with clear benefits for cardiovascular fitness, muscle strength, blood sugar control, and overall well-being^[1]. Originally developed by Japanese researchers to improve the cardiometabolic health of older adults^[2], it has become recognized as an efficient, accessible form of exercise that delivers superior health benefits compared to traditional steady-paced walking.

Start your journey with the 3×3 interval routine, and rediscover how a simple walk can transform your life—in just 30 minutes, with no gym and minimal barriers.

Jose Rossello, MD, PhD, MHCM

Dr. Rossello is a medical doctor specializing in Preventive Medicine and Public Health. He founded PreventiveMedicineDaily.com to provide evidence-based health information supported by authoritative medical research.

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