Walking can be one of the easiest ways to stay active, but there are many ways to go for a walk. A method called “Japanese walking”, also known as interval walking training, is gaining attention again, thanks to new research and social media buzz.

The technique alternates between fast and slow walking, usually in three-minute bursts. During the last 20 years, it has been studied for its effects on blood pressure, aerobic capacity, muscle strength, and mood. Here, we’ll look at what the science says, the benefits it offers, and how you can add it to your routine. Let’s get to it.

What Japanese walking is and why it works

Interval walking training was first developed by Hiroshi Nose and Shizue Masuki at Shinshu University in Japan. Their studies, beginning in 2007, showed that alternating between three minutes of brisk walking and three minutes of slower recovery walking could produce measurable health improvements.

Middle-aged and older adults who practiced the method regularly saw lower blood pressure, stronger thighs, and better endurance compared to those who walked continuously at a moderate pace.

The approach works because it challenges the cardiovascular system in short bursts without overwhelming it. In one early trial, participants who attempted to walk briskly for a full 30 minutes couldn’t stick with the program, as it was too demanding. But with intervals, most people were able to complete the sessions, and they reaped more benefits than those who only aimed for a set number of daily steps.

Other findings suggest that it may help with sleep, cognitive function, and symptoms of depression. Barbara Walker at the University of Cincinnati Health has said that mindful walking in green spaces lowers cortisol and regulates mood. Combined with the structure of interval walking, it becomes a powerful way to support both body and mind.

How to make Japanese walking a habit

Adding interval walking to your routine doesn’t require equipment beyond comfortable shoes and a safe place to move. It’s more about consistency and structure. Here’s how to start:

Begin gradually: If 30 minutes feels intimidating, try 10-15 minutes at first, or break sessions into shorter chunks throughout the day. Work toward the guideline of 150 minutes of moderate activity per week.
Structure your time simply: Alternate three minutes of brisk walking with three minutes at a slower pace. Brisk walking should feel challenging enough that talking is difficult. During recovery, you should be able to chat but still feel active.
Use landmarks: Instead of using a timer, pick something along your path, like mailboxes or lampposts, and use them to mark when to change pace.
Engage your stride and arms: During the fast intervals, take longer steps and swing your arms to increase intensity.
Pay attention to progress: Notice how your breathing and recovery improve over time. Faster recovery between intervals is a sign of growing endurance.

Like any new exercise, it’s wise to check with your doctor first, especially if you’ve been inactive or have health concerns. Once cleared, this method stands out as an efficient approach to fitness, proving that smarter walking can be a complete form of exercise for both body and mind.