Daijiworld Media Network – Tokyo

Tokyo, Aug 11: The long-held belief that walking 10,000 steps a day is the key to fitness is being challenged by a Japanese walking method that’s going viral for its faster results in less time. Known as Japanese interval walking, the technique alternates three minutes of brisk walking with three minutes of slow walking, repeated for a total of 30 minutes.

Dr Kristian Karstoft, associate professor at the University of Copenhagen, explains that the fast pace should be quick enough to make long sentences difficult, while the slow intervals should allow full recovery. “Many people actually find it harder to slow down enough during recovery,” he noted.

Karstoft, who has tested the method himself, says it provides running-like benefits without the joint strain, making it ideal for middle-aged and older adults. For fitter individuals, the brisk intervals can be turned into jogs or runs for added intensity.

The method mirrors high-intensity interval training (HIIT), which delivers similar health benefits as moderate exercise in less time. Dr Shaun Phillips, senior lecturer at the University of Edinburgh, says alternating intensities forces the body to adapt more, boosting results.

Japanese scientists have been studying the method for over two decades. A five-month study of 139 participants with an average age of 63 showed significant gains in aerobic capacity, lower blood pressure, and stronger knee joints compared to continuous walking. In another trial, people with type 2 diabetes saw better blood sugar control with interval walking, despite burning the same calories as continuous walkers.

“Fitness levels can improve by 15–20% over four to six months, with an average weight loss of three to five kilos, mostly from body fat,” Karstoft said.

Experts say the method is safe, effective, and easy to follow — no gym, no special equipment, just three minutes fast, three minutes slow, repeated for half an hour.