Forget the monotonous 10,000 steps. Amongst the many health and wellness trends, "Japanese walking," is capturing attention for its surprising effectiveness and simplicity. But what exactly is it, and is it truly worth incorporating into your health and wellness routine?
The term "Japanese walking" broadly encompasses a couple of distinct yet equally beneficial practices: Interval Walking Training (IWT) and the more traditional Nanba walking (sometimes associated with the "Naoko method" which emphasises glute and core strength, though Naoko's method is more a general fitness program and not solely focused on walking technique). While both originate from Japan and offer unique advantages, it's IWT that has been widely studied and is gaining significant traction for its remarkable health outcomes.
What is Japanese Interval Walking Training (IWT)?
Developed by exercise physiologist Dr Hiroshi Nose, IWT is a science-backed method that alternates between periods of brisk walking and easy pacing. A typical 30-minute session involves repeating a cycle five times: three minutes of fast walking, followed by three minutes of slow walking. The brisk intervals should be challenging enough to significantly elevate your heart rate, feeling like you're rushing to an important meeting, while the slower periods allow for active recovery.
This approach is a form of low-impact High-Intensity Interval Training (HIIT), making it accessible to a wider range of individuals, including seniors, beginners, and those recovering from a sedentary lifestyle. Unlike continuous moderate-paced walking, IWT intentionally pushes your body in short bursts, maximising benefits without the joint stress often associated with running.
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Is It Really Worth It? The Science-Backed Benefits
The resounding answer is yes, Japanese walking, particularly IWT, is demonstrably worth it. Research consistently highlights its superior benefits compared to traditional, steady-paced walking.
1. Enhanced Cardiovascular Health
IWT significantly improves aerobic capacity (VO2 max), strengthens the heart, and can lead to better blood pressure regulation. Studies have shown that participants can see a greater improvement in blood pressure than those who simply walk 10,000 steps a day at a consistent pace.
2. Effective for Weight Loss and Fat Burn
By raising your heart rate and challenging your metabolism during the brisk intervals, IWT promotes greater calorie expenditure and fat burning. This burst-and-recovery pattern taps into glycogen stores and increases oxygen demand, leading to a more efficient workout for weight management.
3. Increased Muscle Strength and Bone Density
The varying intensity helps activate more muscle fibers, particularly in the thighs and glutes, leading to improved muscle strength and bone density.
4. Improved Blood Sugar and Cholesterol Levels
Consistent IWT has been shown to reduce factors associated with lifestyle diseases, including improvements in blood sugar control and cholesterol levels.
5. Mental Well-being and Stress Reduction
Like all forms of walking, IWT can reduce stress and improve mood. The rhythmic nature and focused effort can be meditative, helping to calm the mind and reduce anxiety. Furthermore, concepts like "Shinrin-yoku" (forest bathing), a mindful Japanese practice of walking in nature, emphasise the profound stress-reducing effects of connecting with the natural environment.
6. Anti-Ageing Effects
Dr Nose even claims that consistent IWT can improve aerobic power and thigh muscle strength by 20%, potentially making you feel ten years younger.
Incorporating Japanese Walking into Your Routine
Starting with Japanese walking is straightforward.
Warm-up: Begin with five to 10 minutes of light stretching and walking at an easy pace.
Intervals: Alternate between three minutes of brisk walking (where you're slightly breathless but can still speak short sentences) and three minutes of easy pacing. Repeat this cycle five times for a 30-minute workout.
Cool-down: Finish with five to 10 minutes of gentle walking and stretching.
Consistency is Key: Aim for three to four sessions per week for optimal results.
Bottomline
While IWT focuses on intensity variation, other aspects of Japanese walking also contribute to overall wellness. This method of fitness and wellness offers a potent, accessible, and scientifically proven way to significantly enhance your physical and mental well-being. If you are someone who is on down the road to test the power of smart, and intentional movement, remember that sometimes just walking soft and easy is better than just walking harder.