Japanese Walking Trend — Is It Better Than a Regular Walk?

Walking is more than just getting from place to place. In Japan, it is a whole culture, woven into their daily life and even spiritual practices. The Japanese are also known for their emphasis on holistic health and longevity, and so a new fitness trend has emerged — Japanese walking.

It is a calmer and simpler version of high-intensity interval training that does not require special equipment, programming, or skills, and can be done essentially anywhere. Let’s explore the hype and science behind Japanese walking.

What is Japanese walking?

Walking is deeply embedded in Japanese culture, from commuting to pilgrimages and Shinrin-yoku. When I lived in Tokyo, I often walked 15–20k steps daily, even when taking public transport to avoid the summer heat. Health and fitness are also deep in their blood, and so are various trends.

The widely known recommendation of taking 10,000 steps a day originated in Japan. After the 1964 Tokyo Olympics, a Japanese pedometer Walkman company selected this goal to market their product, as the number 10,000 (万, ‘man’ in Japanese) resembles a man walking. Initially, this step count had no scientific basis but became a popular benchmark for daily physical activity. Today, numerous studies support the idea that a higher daily step count is associated with reduced mortality. However, walking 7,000 to 8,000 steps at a brisk pace has been shown to have significant health benefits, with results varying if a higher count is more beneficial.

The newest trend, ‘Japanese walking,’ involves walking at an intense pace (about 70% of maximal effort) for 3 minutes, followed by a leisurely pace for 3 minutes, for a total of 30 minutes. Essentially, it is a type of interval training, but it is lower intensity than traditional circuits and can be done anywhere.

The health benefits of Japanese walking

A study was conducted over a five-month period involving 60 men and 186 women with a mean age of 63±6 years to examine the benefits of high-intensity interval walking. The results indicated that participants in the interval walking group experienced significant improvements, including a 13% increase in knee extension strength and a 17% increase in knee flexion strength.

Additionally, their aerobic capacity improved by 8% for cycling and 9% for walking. Furthermore, the interval walking group showed a greater reduction in resting systolic blood pressure compared to both the moderate-intensity walking group and the no walking training group.

The moderate-intensity groups were instructed to walk at least 8k steps for at least four days a week, while the interval-walking groups were told to do five or more sets of 3-minute low-intensity walking followed by a 3-minute high-intensity, also for at least four days a week. The combined results suggest that interval walking may offer more health benefits than simply walking over 8k steps a day. However, the study had no way to ensure adherence, and as the interval walking takes less time than walking over 8k steps, that group may have been more consistent.

Furthermore, this type of high-intensity interval training is safer, accessible, and easier to incorporate into your daily routine than gym circuits. However, if you have medical issues or movement restrictions, consult your doctor prior to trying it.

I asked Dr. Michael Chichak, who has over 13 years of experience, if Japanese walking is better than regular walking. He says, “By incorporating alternating spurts of brisk walking with periods of slower recovery, interval walking raises heart rate variability, increases caloric expenditure, and strengthens endurance. This variation in intensity activates a wider range of muscle fibers and elevates post-exercise metabolic rate more effectively than a uniform pace. For novices or people with particular health issues, however, a consistent walking regimen might provide a safer, easier, and longer-lasting approach.”

Benefits of interval training

As Japanese walking is classified as a HIIT, here are the scientifically supported benefits of this approach.

• Improves aerobic capacity in various populations when training at 90% capacity
• Improves insulin sensitivity and glucose tolerance even in obese populations, when training at 90–95% capacity
• Increases resting fat oxidation and reduces visceral fat in some individuals
• Reduces blood pressure and lowers resting heart rate when training at 85–95% capacity
• Improves muscle endurance and strength
• Less time commitment than moderate intensity continuous training (improvements are seen with 15–20 minutes of HIIT)

The benefits of HIIT have been known for a while now, but keep in mind that the intensity levels are usually around 90% of maximal capacity or at least around 75%, which may be unachievable with walking, especially for fitter individuals.

To get the most benefits of HIIT, you would probably need more than walking; however, traditional HIIT has serious drawbacks, such as:

• Increased risk of injury
• Not suitable for beginners
• Can lead to overtraining
• Not suitable for people with medical conditions
• Needs heart rate monitoring
• Requires proper recovery and nutrition

Those who are less trained, the elderly, or individuals who cannot do explosive movements often common in HIIT circuits, may still reap some of the benefits of interval training by doing interval walking. It is also a good option for people who are already training several times per week to avoid overtraining.

How to practise Japanese walking?

The core of interval walking is pretty simple: 3 minutes at an intense pace, 3 minutes at a leisurely pace. However, there are some ways to improve the workout:

• Focus on posture: engage your core, align the spine, and relax the shoulders
• Aim for controlled and intentional foot placement and strides
• Breathe through your nose in sync with your steps
• Incorporate mindfulness by paying attention to the surrounding sights, smells, and sounds
• Add a weighted vest if you want to make the workout harder

When it comes to adding this to your routine, it is really up to you. You can turn it into your commute from work or to the grocery store, simply go on a walk with no other purpose, or do it with friends. It is best done outside so you get the benefits of fresh air and sunlight

When it comes to the frequency of interval walking, Chichak advises:

The recommendation for most individuals is to practice interval walking three to four times weekly. This schedule provides adequate cardiovascular stimulus while still permitting sufficient recovery. Those new to the practice might begin with the shorter session duration or with fewer weekly days, gradually adding time or additional days as their fitness levels evolve. Including gentler activities, such as leisurely walking or light stretching, on non-interval days allows the overall regimen to gain depth and balance.

Dr. Michael Chichak

Why is Japanese walking gaining popularity?

The world has long been obsessed with Japanese practices, be it skincare, food, tea ceremonies, health, or as a travel destination. Even more people turned to borrowing Japanese wellness practices after the Netflix documentary Live to 100: Secrets of the Blue Zones, in which walking, daily movement, and intentional living were seen as keys to health in Okinawa and other regions.

Japanese interval walking is becoming a trend because it is accessible, time-efficient, and holistic. It combines fitness, mindfulness, and a holistic approach and can essentially be done anywhere. Furthermore, the approach has some scientific proof and is beginner-friendly and straightforward, with minimal fuss or planning required.

The cultural significance of walking in Japan

It makes sense that this trend originated in Japan, as walking holds a deep practical and cultural significance there. The Japanese also prioritize health and fitness, even among the elderly. I remember seeing a lot of older people at the gym, swimming pool, or training outside in parks in Tokyo. Let’s explore why walking is so important in Japan.

1. An essential part of daily life

Even in urban cities like Tokyo, public transport is designed to encourage people to walk between destinations or even within the same metro station to change trains, sometimes for 15 minutes.

Furthermore, many of the narrow streets do not have public transport and are pedestrian or bike-only.

2. Spiritual walking

There are several historical and traditional routes in Japan, including historical pilgrimage routes like Kumano Kodo. Walking is often viewed as a form of moving meditation and is done with intention and mindfulness. Zen Buddhism, prominent in Japan, has Kinhin, a Zen walking meditation in which the walker takes slow and deliberate steps in sync with controlled breathing. It is believed to connect the body and the mind in harmony.

3. Walking in harmony with nature

Nature and forests hold an important place in Japanese culture, with Shinrin-yoku, or forest bathing, being widely embraced. It simply involves walking slowly through a forest and focusing on absorbing the sights, scents, sounds, and other sensations of nature.

Similar practices are done in all scenic areas, such as mountains, coastal paths, and riverbeds, which represent a way to appreciate and reconnect with nature's beauty and tranquility.

While all this may sound otherworldly, it is not complicated at all. The main thing is being mindful and present — no headphones, no scrolling, just walking and getting out of the city. This is not solely unique to Japan; many cultures embrace it, but Japanese cities are known for their lush and quiet parks amid impressive skyscrapers.

Closing remarks

Japanese walking takes inspiration from traditional practices and blends them with busy schedules and fitness goals. These trends connect mindfulness, time in nature, daily movement, and living a healthy and fit life.

It is simple, quick, and suitable for most people. While you may not get the full benefits of intensity HIIT, you will also not need to deal with overtraining, specialized nutrition, and the risk of injury, while still getting some of the cardiovascular and metabolic benefits.

Give interval walking a try next time you go on a walk and see how you feel!