Archive · 8 Jun 2025
Japanese Walking: Promising Health Benefits of New Fitness Trend
Japanese walking is a new fitness trend where you alternate between fast and slow walking.
Developed in Japan, it involves three minutes of high-intensity walking and three minutes of low-intensity walking, repeated for at least 30 minutes four times a week.
It's less intense than HIIT.
Studies show it can help you lose weight, lower blood pressure, and improve fitness.
Though it may not be suitable for everyone, it's a simple way to exercise.
Japanese walking, developed in Japan, involves interval-style bursts of fast and slow walking.
It requires alternating between three minutes of high-intensity walking and three minutes of low-intensity walking.
It is less taxing than high-intensity interval training.
A 2007 study showed that Japanese walking led to notable reductions in body weight and blood pressure.
Regular moderate to vigorous physical activity is key to living longer.
- Who
- Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki
- What
- Japanese walking involves alternating between high and low intensity walking.
- When
- June 8, 2025
- Where
- Shinshu University in Matsumoto, Japan
- Why
- To achieve significant health benefits with minimal equipment and time.
Skeptical View
Positive View
Exercise Effectiveness
Skeptical View
It may matter less what exercise you do, and more about how often and how hard you do it.
Positive View
It is a worthwhile choice if it is done regularly.
- Developers
- Professor Hiroshi Nose and Associate Professor Shizue Masuki
- Location of Development
- Shinshu University, Matsumoto, Japan
- Intensity Alternation
- 3 minutes high, 3 minutes low
- Frequency
- At least 30 minutes, 4 times per week
- High Intensity Level
- Somewhat hard, can talk but full conversation difficult
- Low Intensity Level
- Light, comfortable talking
- Health Benefits (Study)
- Notable reductions in body weight, blood pressure, improved leg strength, and fitness