Japanese interval walking focuses on alternating brisk and slow walking rather than just counting steps. Developed in Japan, it is time-efficient, effective, and emphasizes quality over quantity.

How to practice:

  • Alternate 3 minutes of slow walking with 3 minutes of brisk walking.
  • Total duration: 30 minutes daily.
  • Warm-up and cool-down for 5–10 minutes each.

7 Benefits of Interval Walking

1. Better Blood Pressure
Brisk walking improves circulation and reduces the risk of hypertension.

2. Reduced Stroke Risk
Improves circulation, lowers cholesterol, and helps maintain healthy arteries.

3. Improved Mood
Boosts endorphin production, promoting mental well-being and positivity.

4. Boosted Immunity
Strengthens the immune system, making the body more resistant to infections.

5. Better Sleep Quality
Regulates the circadian rhythm and promotes deeper, more restful sleep.

6. Enhanced Cardiovascular health & Fitness
Elevates heart rate, improving heart health and overall aerobic fitness.

7. Joint-Friendly
Less impact on bones and joints compared to running, making it suitable for most ages.

How to Start Interval Walking

1. Warm-up: 5–10 minutes of easy walking or stretching.

2. Walk briskly for 2–3 minutes (like rushing to an important meeting).

3. Slow down for 2–3 minutes to recover.

4. Repeat for 20–30 minutes.

5. Cool down: 5–10 minutes of slow walking or stretches.

Extra Benefits:

  • Aids weight loss
  • Improves muscle strength
  • Boosts metabolism
  • Helps regulate blood sugar

Key Takeaway:
Rather than chasing 10,000 steps, focusing on intensity and intervals makes walking more efficient for fitness, cardiovascular health, weight loss, and overall wellness.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

For more interesting updates wa click and follow Indiaherald WhatsApp channel

Find out more:

Walking

Kokila Chokkanathan

09/09/2025 10:28 AM