Forget 10,000 Steps—'Japanese Walking' Might Yield Even Better Health Benefits

Rizwan Ali

Forget 10,000 Steps? Discover the Science Behind ‘Japanese Walking’ – A Simpler, Smarter Path to Better Health  Can walking a little differently improve your health more than walking a lot? New research from Japan suggests that posture-focused, mindful walking may provide greater benefits than simply counting steps. In this video, we explore what Japanese Walking is, why it's gaining global attention, and how you can safely try it — especially if you're over 60. Perfect for seniors and anyone seeking gentle yet effective movement!  📌 In this video you'll learn:  What makes Japanese Walking unique  The key benefits for joint health, posture & balance  How to practice it at home — safely and simply

Transcript

00:00Welcome to the Wisdom Wealth, and thank you for visiting.

00:03Thank you for joining us on this journey to healthier, happier living, especially in our

00:08golden years. Today, we explore a surprising new approach to walking that's quietly gaining

00:14popularity. It's called Japanese walking, and some say it may offer even better health benefits

00:20than the famous 10,000 step. Curious? Let's take a look at the science and secrets behind this

00:26method of mindful movement. Move over step counting. Many people now point to Japanese

00:32walking, or interval walking, as their must-do workout routine. The method, which is making

00:38the rounds on social media, involves alternating between fast and slow walking for a set period

00:43of time. On TikTok, users say that the strategy can enhance mood, endurance, brain health, and more.

00:50One creator even claims that it's better for you than simply walking 10,000 steps a day

00:55long considered the quota for reaping health benefits. But what does science say, and how

01:01do you do Japanese walking properly? Here's what to know about this trendy walking technique.

01:06What is Japanese walking? People frequently define Japanese walking on social media as

01:12walking fast for 3 minutes. Then, walking slowly for 3 minutes. Repeating the pattern for 5 sets,

01:20reaching a total of 30 minutes. The method was first described in 2007 by researchers who tested it on

01:27a group of study participants in Japan.1. What are the perks? Interval walkers improved more in the

01:34following areas when compared to those who walked at least 8,000 steps per day at a moderate pace for at

01:39least 4 days per week, according to a 2007 study, Strength. Endurance. Blood pressure levels.

01:47A more recent study from 2018 found that people who practiced interval walking for a decade showed a

01:532. 20% improvement in leg strength. 40% improvement in peak exercise capacity.

02:01The researchers concluded that those participants had protected against age-associated declines in

02:06physical fitness. Even those who were unable to continue exercising for 10 years saw partial

02:12improvements.2 beyond those benefits, interval walking could potentially help you burn more

02:17calories and fat than walking at a steady pace, though it would depend on the intensity and

02:21frequency of your workout, Reek R. B. Kumar, M.D., an associate professor of medicine at

02:27Weill Cornell Medical College and head of medical affairs at Found, told Health.

02:32The bursts of faster-paced movement in interval walking can also help you meet the American Heart

02:37Association's recommendation of at least 150 minutes of moderate-intensity physical activity

02:42per week.3. Interval walking is a good alternative for people who can't run or do

02:47high-impact cardio, said Christina Brown, M.S., captain, a nutrition and weight loss coach.

02:54Interval training is really good for our cardiovascular and respiratory systems,

02:59Fitness Squared owner and personal trainer Brent Blordo told Health.

03:03Interval training can be done with pretty much any cardiovascular modality with a period of more

03:08intense training followed by a period of less intense training. When done consistently, he said,

03:14this training builds strength and endurance for those systems. Interval walking is also great for

03:19people who feel that they are in a weight-loss plateau as it changes up the intensity of their

03:23workout, which can help get them through the plateau, Brown told Health.

03:28How to best practice Japanese walking?

03:31To do interval training properly, there should be a clear delineation between the brisk and the slow,

03:36said. Ideally, the walker should feel an increased heart rate towards the end of the brisk interval

03:42and feel at least a bit recovered by the end of the slow. However, Brown recommends that people

03:47not used to exercise start with bouts of regular walking before working up to interval walking.

03:53People with uncontrolled blood pressure, severe arthritis, balance disorders, or those recovering

03:58from cardiac events should check with their doctor before starting interval walking, Brown said.

04:03If walking briskly has been part of your exercise routine, Blaudo said you may not need three

04:09minutes of slower walking. If you already use intervals in your cardio training, I think you

04:14should make them more challenging, he said. Any type of walking is beneficial. While it's possible that

04:21Japanese walking may offer more benefits than walking at a regular pace, getting more walking in of any

04:27type, can have positive health effects. One study found that getting as little as 4000 steps daily may be

04:34enough to lower a person's risk of early death. Aside from the health benefits, walking is simply

04:39convenient, Brown pointed out. You don't need anything besides a pair of sneakers. Setting a daily step goal

04:47regardless of whether you are walking at a steady state or doing interval walking is a wonderful way of

04:52keeping the body active and moving, she said. Thank you so much for spending your valuable time with

04:58the wisdom wealth. If you found this video helpful, please give it a like, share it with loved ones,

05:04and don't forget to subscribe for more simple, science-backed health wisdom made especially for

05:10you. Until next time, walk with grace, live with purpose.

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