What Is Japanese Interval Walking?
Alternating between brisk and gentle walking is a simple, accessible way to boost your health and support a longer, more active life.
Alternating between brisk and gentle walking is a simple, accessible way to boost your health and support a longer, more active life.
From fashion to food and television shows, trends are everywhere. One fitness trend in particular has caught our attention. It reminds us that when it comes to physical activity, doing something is always better than doing nothing.
Japanese Interval Walking is a simple and effective approach to movement that combines science-based exercise with everyday accessibility. The method alternates three minutes of fast walking (a pace too brisk to hold a full conversation) with three minutes of slower walking (a pace that allows recovery). This pattern continues for up to 30 minutes.
It is ideal for people who find jogging too intense. It works well for those who are new to exercise, living with excess weight, or recovering from injury. It is also an excellent option for older adults who want to stay active without putting stress on their joints.
This method delivers many of the same benefits as high intensity interval training, but it is much gentler on the body. It helps improve cardiovascular fitness, strengthen muscles, and build endurance, while reducing the risk of injury.
At iCareiMove, we use similar interval walking techniques in our falls prevention programmes. Our oldest participant, aged 103, still trains using this style of exercise. It is safe, effective, and suitable for all ages.
This approach may sound familiar to anyone who has tried Fartlek Training. Fartlek is another cardiovascular exercise that alternates between faster and slower periods of movement. The difference is that Fartlek is unstructured and based on how you feel in the moment. For example, you might walk quickly to the next lamppost, then slow down until you reach a tree. Japanese Interval Walking is more measured and consistent, making it easier to follow and track over time.
Studies have shown that participants can lose three to five kilograms over four to six months, mainly from fat, while improving heart health and balance.
Our expert view is that Japanese Interval Walking is both effective and practical, particularly for older or less active people. Not everyone enjoys high intensity workouts, so offering low impact and achievable alternatives is important for maintaining long term fitness.
The message is simple. Movement is the key to longevity. Your heart is a muscle and it needs regular activity to stay strong. Alternating between brisk and gentle walking is an easy and accessible way to boost your health and enjoy a longer, more active life.