Japanese walking, also known as interval walking, has gained popularity as a low-impact exercise option that offers significant health benefits. The concept was first studied in 2007 by Japanese researchers who found that alternating between fast and slow paces helped protect against age-related increases in blood pressure and decreases in muscle strength.
A recent study published last week revealed that incorporating fewer steps into your daily routine may be more beneficial than previously thought, with health benefits plateauing after around 7,000 steps. Interval walking is particularly suitable for those who have weakness, balance issues or injuries that prevent them from engaging in higher-impact exercises.
One simple way to get started with interval walking is by taking your dog out for a stroll. As Gretchen Reynolds, Washington Post exercise columnist, notes, “Dogs are natural interval trainers.” By alternating between periods of fast-paced walking and slow recovery time, you can accumulate around 30 minutes of exercise throughout the day.
To try Japanese walking intervals at home:
* Alternate 3 minutes of brisk walking with 3 minutes of slow walking to recover
* Use a timer to track three-minute intervals
* Adjust your intensity level using the “talk test,” where you shouldn’t be able to say more than a few words during fast-walking intervals
* Start slowly and gradually build up endurance if you’re new to exercise or recovering from an injury.
Source: https://www.phillyvoice.com/japanese-walking-interval-fitness-trend-10000-steps