The Many Benefits of Japanese Walking

Walking is great exercise, but sometimes putting one foot in front of the other can get pretty old (even with all its benefits). If you’re tired of doing the same routine, Japanese walking may be just what you need to stay on the right path to fitness.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Sports medicine specialist Lauren Wichman, MD, explains what Japanese walking is and why a change of pace can be good for your health.

What is Japanese walking?

The Japanese walking method is a form of interval walking training, or IWT. Popularized by Japanese researchers, this method alternates between three minutes of low-intensity walking and three minutes of high-intensity walking. You then repeat the cycle five times for a full 30-minute workout.

“IWT is different from traditional walking methods because you’re not moving at a constant, steady pace,” explains Dr. Wichman. “Similar to other interval training programs, you’re alternating between slow and fast movements to improve cardiovascular endurance and physical fitness.”

How to start Japanese walking

Looking to squeeze IWT into your daily routine? Here’s how to get going:

Find flat ground. Because you’re fluctuating speed, you want to walk on relatively flat terrain. Try to avoid paths with roots or other tripping hazards.
Warm up. Activate your muscles with a casual three-minute walk to begin your workout. “Start slow, just to get your muscles loosened up,” advises Dr. Wichman.
Increase your speed. Step into a brisk pace for three minutes, using your arms to propel forward. “High-intensity walking is exercising at about 70% of your maximum capacity, or what you’re able to do when exercising your hardest,” says Dr. Wichman.
Slow down. Decrease your speed for the next three minutes, dropping to about 40% of your maximum capacity. “It’s a slight step down in intensity, but still faster than a casual walk around the block,” she explains.
Repeat the cycle. Alternate between slower and faster movements for 30 minutes.
Cool down. After completing the fast-slow cycle, do a casual stroll for three minutes.

“If you feel dizzy or something doesn’t feel right, stop and take a break,” says Dr. Wichman. “You can also start with smaller chunks of time or decrease your intensity, too.”

For example, try brisk walking for 45 seconds at a time instead of three minutes. Or go on a full 10-minute walk instead of a 30-minute one and then build up from there.

Japanese interval walking is low-impact cardio that’s well-tolerated by most people. But talk with your healthcare provider if you have a history of:

Heart conditions
Joint pain
Other injuries

Benefits of Japanese walking

The Japanese walking method works best when combined with strength training and balance exercises.

“Doing IWT 30 minutes a day, four times a week gets you close to our recommended goal of 150 minutes of aerobic exercise every week,” says Dr. Wichman. “If you add in strength and balance exercises to round out your workouts, it can help improve your endurance and mobility.”

But even on its own, interval walking is a low-cost, accessible aerobic exercise with plenty of health benefits. It can:

Take pressure off your joints while exercising
Support heart and lung fitness
Increase calorie burn
Improve metabolic health by lowering blood pressure, blood sugar and body mass index (BMI)

If you stick with it, consistent aerobic exercise like interval walking might even help you live longer and help protect against age-related declines in aerobic fitness and strength.

“A lot of people could benefit from the Japanese walking method, especially people who have arthritis and need to do more low-impact activities,” notes Dr. Wichman. “Interval walking is a good addition to any beginner’s routine and something that can get you on your feet in between other activities.”