Why ‘Japanese Walking’ Might Outshine the 10,000 Steps Rule

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00:00Why Japanese walking might outshine the 10,000 steps rule.

00:07Social media users describe Japanese walking as alternating between fast and slow walking

00:13every three minutes, repeated for five sets, 30 minutes total.

00:17It requires no equipment beyond a stopwatch.

00:20First developed in Japan in 2007 as interval walking training, the method showed impressive

00:25health benefits in nationwide studies.

00:30A 2007 Mayo Clinic proceeding study compared Japanese walking to moderate pace walking in

00:36adults aged 60 to 80.

00:38One group walked 8,000 steps daily, the other did interval walking.

00:43The interval group saw greater gains in strength, endurance, and blood pressure.

00:50Long-term Japanese walking practices provide lasting physical, mental, and emotional health

00:55benefits for overall well-being.

00:58A 2018 study found a 20% increase in leg strength and 40% boost in performance after 10 years.

01:05Even inconsistent walkers saw some gains, but regular practice best prevented age-related

01:10decline.

01:15Japanese walking burns more calories than steady-paced walking, especially with higher intensity intervals,

01:20says Dr. Rekha B. Kumar.

01:22The afterburn effect extends calorie burn for hours post-workout.

01:26This method can break weight loss plateaus, boost fat burning, and improve endurance,

01:31strength, and metabolic flexibility with consistent practice.

01:38Studies show Japanese walking lowers systolic blood pressure by an average of 10 points in men and

01:437 in women, outperforming steady walking. This reduces stroke risk by around 40%.

01:48It also boosts cardiovascular endurance, with peak oxygen uptake increasing 8-9% in just 5 months.

01:56The heart adapts faster, becoming stronger and more efficient.