High-intensity interval walking has become a popular trend on TikTok, and experts say it’s a worthwhile exercise for boosting health. The technique involves switching between periods of high-intensity walking and more relaxed walking, a method that was first studied in Japan over 15 years ago.
The 2007 study found that this approach can be more effective at lowering blood pressure and building muscle and aerobic capacity than continuous walking at a moderate pace. Researchers recommend working out for three minutes at a fast pace, followed by three minutes of slower walking, repeated for 30 minutes a day at least four days a week.
Experts say high-intensity interval walking is accessible to people who are not used to aerobic exercise, as long as they get their heart rate up during the high-intensity periods. Fitness coach Eugene Teo claims it offers “10 times the benefits” of regular walking, but researchers note that this may be an arbitrary figure.
Stephen Cheung, a professor at Brock University’s kinesiology department, says the exercise will provide around 5% more health benefits on average than walking at a normal pace. However, he emphasizes that it’s not about getting hung up on details, such as timing or tracking progress with gadgets.
The key is to get out and walk regularly, regardless of how you do it. Experts recommend incorporating high-intensity interval walking into your routine as a way to boost physical and mental health benefits. Walking in green spaces like parks and gardens can also be beneficial for reducing blood pressure and heart rate.
Source: https://www.cbc.ca/news/japanese-walking-tiktok-1.7587007