'I tried the Japanese walking method deemed better than 10,000 steps a day'

Another day, another viral fitness trend

The Japanese walking method has taken off online, with some users claiming it’s even better for you than walking 10,000 steps per day. We asked high-profile trainer Sam Wood to weigh in.

When asked to think of Japan, I picture snow-capped peaks in Sapporo. I see calm streams and onsen in the mountains. I think of Famichiki fried chicken from 7-11, onigiri, and matcha lattes. 

I do not think of ‘Japanese walking’. However, perhaps I ought to be. 

The Japanese Walking method went viral on social media earlier this week, with creators taking to TikTok to debut their new style of striding. Some zealous users have even gone so far as to say the technique is better than taking 10,000 steps per day, and has been a game-changer for their fitness. 

Unlike many social media trends, there is method to the madness in this case. And the good news? It requires just one small adjustment to your regular morning walk, and can have one hell of a pay-off for your health. 

What is the Japanese Walking method? Image: Pexels

What is the Japanese Walking method?

While it sounds complicated, Japanese Walking is actually very easy. 

Ever heard of Fartlek? It’s essentially the same thing, varying speeds over the course of a workout without stopping, to activate both the aerobic and anaerobic systems.

However, the key to the Japanese walking method is the time for which you speed up or slow down. 

High-intensity interval training may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity. Image: Getty

“Japanese interval walking is simply three minutes of slow walking, followed by three minutes of brisk walking, repeated for about 30 minutes,” high-profile trainer Sam Wood tells Body+Soul. “It’s essentially walking interval training.” 

“It’s always interesting when very simple workout principles get repackaged with an in-vogue name and go viral, “ Wood adds. “That said, anything that gets people up and moving can only be a good thing!” 

The science behind Japanese walking

The technique was first documented in 2007 by researchers from Japan (hence the name), who tested the effects of high-intensity interval walking on physical fitness and blood pressure, specifically on middle-aged and older people. 

Japanese interval walking is simply three minutes of slow walking, followed by three minutes of brisk walking, repeated for about 30 minutes. Image: Pexels

The study divided respondents into three groups: no walking training, moderate-intensity continuous walking training, and high-intensity interval walking training. To gauge success, researchers considered isometric knee extension and flexion forces, peak aerobic capacity for cycling, and peak aerobic capacity for walking, and measurements were taken before and after training.

The results? High-intensity interval training “may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.” 

So, what are the benefits of Japanese Walking?

Regular walking is already deemed a great form of exercise, with there being plenty of well-documented physical and mental benefits of getting out and about. 

The brisk bursts in Japanese walking help elevate your heart rate. Image: iStock

According to the Mayo Clinic, regular brisk walking can help with weight management; prevent or manage conditions like heart disease, high blood pressure, and type 2 diabetes; improve cardiovascular health; and build strength and endurance. 

The same goes for Japanese walking, but as evidenced, the fluctuation between a fast and slow pace adds an important addition to the workout. 

“The brisk bursts help elevate your heart rate,” Wood tells Body+Soul. Over time, your maximum walking speed will increase, and you may be able to go further, but the technique will still be effective. 

The best part is, “Walking is low-impact and joint-friendly – and it’s accessible for almost everyone at any age.” You can do it alone, or with a friend, in any country, at any time of day.

Sam Wood: 'Walking is low-impact and joint-friendly – and it’s accessible for almost everyone at any age.' Image: Supplied

It’s also highly customisable; there’s no set speed you have to hit to access the benefits of interval training. It only matters that you’re fluctuating up to your max walking speed, which will be unique for everyone. 

As with all exercise, Japanese walking is great for your mental health, too. Activating your endorphins is a natural mood booster, and also aids sleep and reduces stress. 

Downsides of the Japanese Walking method 

When it comes to your health, there are no downsides to Japanese walking, per se. However, sometimes you just want to walk, without turning it into a workout. 

When I put Japanese walking to the test, the alarms set every three minutes were an annoying disruption to my podcast. And having my phone in my hand to silence the xylophone or check the time meant I was more switched on than I like to be during a mental health walk.

If you are looking to upgrade your morning shuffle to something more sweat-inducing, then Japanese walking is a great solution. Image: iStock

The urge to constantly be productive in this ultra-fast, hyper-switched-on world is a sticky trap. So much so that it can feel like radical rejection of the norm to do something slow and calming, like a simple walk. 

So, if you are looking to upgrade your morning shuffle to something more sweat-inducing, then Japanese walking is a great solution. But if you’d rather listen to The Tortured Poets Department and lope around the local park with an iced latte in hand – then you have our blessing. 

Originally published as 'I tried the Japanese walking method deemed better than 10,000 steps a day'