“Japanese walking” is a form of interval walking – a simple and effective method for improving health, developed by physiologists Hiroshi Nose and Shizue Masuki. It consists of alternating 3 minutes of slow walking (40% of maximum speed) with 3 minutes of faster walking (70%), repeating this cycle for 30 minutes, 4 times a week.
This technique:
It was created for the elderly and those who cannot run due to health problems.
It has proven more effective than regular walking for improving blood pressure, cardiovascular health, leg strength, glycemic control, and body weight reduction.
High-intensity intervals are key to the benefits, as they increase aerobic capacity and significantly improve glucose metabolism, even in those with type 2 diabetes or insulin resistance.
In a five-month study, participants who practiced this method significantly improved health parameters compared to those who only did regular walking.
Who is it recommended for?
People aged 50–80 who are not physically active and want an easy, safe and effective way to improve their health without having to run or feel tired.
Ultimately, "Japanese walking" is a method that combines simplicity with effectiveness, which is why it is becoming increasingly popular on social media.
