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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