“Japanese walking,” a 2007 fitness routine developed by Japanese researchers, has gained popularity online, particularly among fitness enthusiasts on TikTok. This simple yet effective method involves alternating three minutes of fast-paced walking with three minutes at a slower pace, repeated over 30 minutes.
The original study, led by Hiroshi Nose and Shizue Masuki, found that participants who followed the interval walking program experienced greater increases in leg strength and overall physical fitness compared to those who only walked at a moderate pace. The results also showed a significant reduction in blood pressure.
More recent studies have expanded on these findings, revealing additional benefits of Japanese walking, including improved symptoms of age-related conditions such as cognitive function, depression, and sleep quality.
The science behind “Japanese walking” lies in the “overload principle,” where short bursts of exertion challenge the body to adapt. This concept is rooted in exercise physiology and mirrors evolutionary patterns of movement.
By incorporating high-intensity interval training into daily exercise routines, Japanese walking may help combat conditions like diabetes, heart disease, and obesity by improving insulin sensitivity, reducing blood pressure, and boosting post-exercise energy expenditure.
Moreover, the method has mental health benefits, with physical activity shown to have a strong benefit on overall well-being. The focus required during high-intensity intervals can create a mindfulness effect, which may reduce symptoms of anxiety.
The good news is that “Japanese walking” is incredibly flexible and can be applied to various forms of exercise, making it an accessible and effective fitness trend worth considering.
Source: https://www.euronews.com/health/2025/07/30/japanese-walking-experts-say-wellness-trend-can-boost-strength-fitness-and-heart-health