If you’re over 60 and searching for a gentle but effective way to strengthen your heart, the exercise we’re covering here may surprise you. It’s not brisk walking, swimming, or cycling; it’s an innovative walking method developed in Japan.

This method, known as Japanese walking or interval walking training (IWT), delivers cardiovascular and metabolic benefits and is perfect for older adults. It’s designed to be safe, manageable, and effective while minimizing joint stress. Here, we’ll explain what Japanese walking entails, why it is especially beneficial for seniors, and exactly how to begin this exercise routine.

Japanese walking: a low-impact option for retirees

Japanese walking, scientifically termed interval walking training (IWT), is a structured exercise approach that alternates segments of increased-speed walking with intervals of slower, recovery-paced movement. It enhances cardiovascular endurance and muscular adaptability in a way that minimizes the risk of joint injuries and overexertion.

Research demonstrates that IWT surpasses traditional steady-paced walking in promoting key health markers. Study participants have reported improved blood pressure regulation, better blood sugar management (glycemic control), heightened aerobic fitness, and even favorable changes in body composition, such as body weight and BMI.

Getting started with this exercise safely

The core protocol involves alternating between 3 minutes of brisk walking (aiming for roughly 70% of your maximum capacity) and 3 minutes of slow, relaxed walking (at approximately 40% effort). Strive to complete five intervals, totaling 30 minutes per session, on most days of the week. Remember to begin at a pace that suits your current fitness level and progress incrementally. Here’s how to begin:

Talk to your doctor: Especially if you have any existing health conditions, secure the go-ahead from your healthcare professional before initiating any new exercise program.
Start low, build slow: Don’t jump straight into 30-minute sessions. Begin with 10 to 15 minutes, perhaps performing only 2 or 3 intervals of the fast and slow cycles. Focus on consistency rather than duration.
Use the “talk test”: During your brisk walking intervals, you should be able to say a few short phrases comfortably without engaging in a full conversation. If you can chat easily, try increasing your pace; if you struggle to speak even a little, slow down.
Wear supportive shoes: Choose quality walking shoes that minimize foot discomfort.
Listen to your body: Any onset of pain or dizziness is a signal to reduce your pace or pause altogether. This exercise is about gradual progress, not forcing yourself through discomfort.
Track progress: Keeping a simple journal that records your walking duration and how you felt, or using a pedometer or fitness tracker, can serve as a motivational tool and allow you to notice your improvements over time.

Begin with very short bursts of brisk walking (20 to 30 seconds) interspersed within your regular walk. Over the course of several weeks, as your stamina improves, extend the duration of your brisk intervals toward the 3-minute target. Your body will adapt over time.

Japanese walking presents an exceptionally effective, low-impact pathway to a stronger heart and improved overall health, designed specifically to meet the needs and capabilities of life after 60.