The workout is simple, and its health benefits are backed by nearly 20 years of research.
“What is ‘Japanese walking’?
[..] interval walking is a form of interval training, which involves alternating between bursts of intense activity and more gentle movement or rest. In this case, it’s basically just alternating between fast and slow walking.
But compared with more classic forms of high-intensity interval training, interval walking is more approachable for many people, especially those who haven’t exercised in a while or who are recovering from injuries that make high-impact activities like running difficult, said Dr. Carlin Senter, the chief of primary-care sports medicine at the University of California, San Francisco.
How do you do it?
[..] In the studies by Drs. [exercise physiologist at Shinshu University Graduate School of Medicine Hiroshi] Nose and [Nose’s collaborator Shizue] Masuki, subjects typically walked quickly for three minutes and then slowly for three minutes. During fast periods, the idea is to feel as if you’re working somewhat hard, to the point that you would have a hard time carrying on a conversation. The movement during the slow periods should be a gentle stroll. [..]
They recommend taking longer strides during the fast intervals than during the slow ones, to make the activity more challenging. They also suggest engaging your arms, bending them at the elbows and swinging them vigorously with each step, which will help you maintain proper form during longer strides.
In their studies, volunteers completed at least 30 minutes of interval walking four times a week. If you try it, those 30 minutes don’t have to be continuous. The research suggests that breaking the sessions into roughly 10-minute segments three times a day can be just as effective.
While conducting their research, they found that, by taking regular recovery breaks, many interval walkers spent more time exercising at a high intensity than they would have if they had walked continuously at that intensity, since they tired out sooner when they didn’t have breaks.
What are the health benefits?
[..] A 2018 study found that, over a 10-year period, interval walking was linked to fewer age-related declines in aerobic capacity and muscle power.
What’s the best way to add interval walking to your exercise routine?
If you haven’t been active in a while, “start low, go slow,” Dr. Senter said. If three minutes feels too long for the faster intervals, start with a minute and work your way up.
[..] if interval walking is your main form of exercise, aim to complement it with at least two days a week of strength training, along with balance and mobility training, Dr. Senter said.”
Full article, D Friedman, New York Times, 2025.7.31