Daijiworld Media Network - Boston
Boston, Jun 8: Looking to elevate your walking routine? Interval Walking Training (IWT), also called “Japanese walking,” is a simple, science-backed exercise designed to safely increase intensity and deliver strong health benefits for people of all ages and fitness levels.
Developed by Japanese researchers to enhance cardiometabolic health—especially among older adults—IWT alternates between periods of fast and slow walking, making it accessible and sustainable without the risks linked to high-intensity workouts like HIIT.
How It Works:
• 3 minutes fast walking (about 70% of your peak aerobic capacity)
• 3 minutes slow walking (about 40% of your peak aerobic capacity)
• Repeat for at least five sets (total 30 minutes), five days a week
In studies involving older adults, IWT proved superior to continuous walking for improving:
• Blood pressure
• Blood glucose levels
• Body mass index (BMI)
• Aerobic capacity
• Muscle strength and balance
With a 95% adherence rate in trials, this approach is both effective and easy to stick with long term.
Expert tips for getting started:
• Start with manageable goals don’t worry if 30 minutes feels too much at first.
• Use the ‘talk test’: during fast walking, you should only be able to say a few words before needing a breath.
• Wear comfortable, supportive shoes to prevent injury and help maintain your routine.
• Listen to your body stop if you feel pain or dizziness.
• Track your progress with a journal or fitness app.
Dr Sarah Eby from Harvard Medical School recommends beginning with short bursts of brisk walking and gradually increasing duration as your fitness improves. Dr Denice Ichinoe from UNLV also stresses the importance of comfort and gradual progression.
Whether you’re new to exercise or looking to boost your current regimen, interval walking training offers a safe, evidence-based path to better health and fitness.
Before you begin, it’s wise to consult your healthcare provider to ensure the program suits your needs.
Ready to take the next step? Try Japanese walking and feel the difference!