Understanding the Japanese Walking Fitness Trend
Hot on the heels of the latest fitness trends is the concept of “Japanese walking”. This 30-minute exercise regimen involves alternating regular-paced walking with bursts of speed. As a low-cost, equipment-free exercise, it’s easy to see why it’s trending.
Japanese walking offers a short, accessible workout that you can do anywhere. According to Dr. Irvin Sulapas, a sports medicine physician at UTHealth Houston, you don’t need high-intensity workouts to improve your health. Japanese walking, developed over 20 years ago, was originally designed to improve fitness levels in middle-aged and older adults and help prevent lifestyle-related diseases like diabetes and obesity.
Benefits of Japanese Walking
A July 2007 study reports that high-intensity interval walking can help protect older people from high blood pressure, while also combating decreased thigh muscle strength and diminished peak aerobic capacity. A related 2009 review found that five months of interval walking training improved participants’ physical fitness and reduced lifestyle-related diseases by 10% to 20% on average.
More recent studies also show the positive effects of Japanese walking. For instance, older adults practicing Japanese walking for five months experienced improvements in resting blood pressure, lower-limb muscle strength, and VO2 max, a key indicator of cardiovascular fitness, according to a 2025 study.
Dr. Sergiu Darabant, a medical cardiologist at Miami Cardiac & Vascular Institute, stated, “But Japanese walking is intriguing to many because it offers an entry to exercise from a sedentary lifestyle. It’s not intimidating.”
Getting Started with Japanese Walking
The recommended regimen for Japanese walking is to alternate three minutes of fast walking with three minutes of slower walking for at least 30 minutes four times a week. However, Darabant suggests increasing the frequency to five days a week, which aligns with the American Heart Association’s recommendation of 150 minutes of moderate-intensity exercise each week.
During your fast-paced walking, aim to walk as fast as you can without breaking into a jog. Ensure that you keep safety in mind and consult your doctor before starting. Japanese walking can also be done indoors on a treadmill, especially if conditions outside aren’t suitable.
Exploring Advanced Exercise Options
Once you’ve mastered Japanese walking, you may want to advance to exercises like jogging or walking with a weighted vest. However, consistency is key, and it’s important to gradually build up your fitness level and make exercise a regular part of your lifestyle. As Sulapas suggests, interval walking is a great start to anyone’s fitness journey. Even if you stick with interval walking, you can still enjoy significant health benefits.
Both Sulapas and Darabant share a personal affinity for Japanese walking. Sulapas uses it toward the end of his half-marathons, while Darabant turns to it whenever he’s short on time and energy.
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