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We’re always adjusting our daily habits to optimize our health. This often means eating nutritious foods, taking appropriate supplements, exercising with weights, practicing meditation, and cherishing moments with loved ones. However, have you considered that a minor adjustment to your routine walk could significantly extend your lifespan? Introducing the Japanese walking routine, which is gaining widespread popularity—and with good reason.
The advantages of putting on your walking shoes for a brisk daily stroll are numerous. Firstly, it’s an excellent way to burn calories and shed pounds. Studies indicate that walking can enhance aerobic fitness while reducing your body mass index (BMI), overall weight, and fat percentage, even for those who have been less active. Additionally, maintaining a regular walking routine over time can lower your chances of developing coronary heart disease (CHD), prevent related heart events, and reduce mortality rates.
Just as you think counting steps can’t get more advantageous, the Japanese walking routine steps in—and it might be the easiest method to increase your longevity.
What Is the Japanese Walking Routine?
Although Japanese walking technically isn’t brand new, it’s recently made major waves on TikTok.
The technique is essentially interval walking at its finest. Japanese walking requires you to walk at a high intensity for three minutes, a low intensity for another three minutes, and repeat for a total of 30 minutes—four times per week.
Japanese researchers apparently compared the benefits you’d get from interval walking versus maintaining the same pace throughout. They discovered that interval walking at a moderate intensity could fight particular age-related effects, such as heightened blood pressure, weak thigh muscles, and a decreased ability to work out.
According to coach Eugene Teo, this walking method delivers “10 times the benefits” of the classic 10k-steps-a-day target. In his TikTok video caption, which received 1 million likes, he wrote, “I still aim for at least 8,000 [steps] a day—but sometimes, life just gets in the way. But even if it’s only an extra ~3,000 steps, this simple 30-minute protocol on my walking pad can make a huge difference.”
Alexa Mellardo
