A Japanese study found that people who practised high-intensity interval walking at least four days a week for five months boosted their peak aerobic capacity far more than those who walked continuously at a moderate pace—or didn’t train at all: Reports
HYDERABAD: A simple walking technique from Japan is quietly gaining ground in fitness circles worldwide, winning fans for its ease, adaptability and surprising health benefits. Known as Japanese interval walking, it alternates between three minutes of brisk walking and three minutes of slow walking, typically for 30 minutes or more. Those who try it often say it makes exercise more consistent, practical and even enjoyable.
Science backs the trend. A Japanese study found that people who practised high-intensity interval walking at least four days a week for five months boosted their peak aerobic capacity far more than those who walked continuously at a moderate pace—or didn’t train at all. Benefits extended beyond fitness: participants showed reduced blood pressure, stronger knee joints and better endurance.
Notably, the improvements came despite energy expenditure and average training intensity being similar to continuous walking. Researchers suggest that the switch between speeds itself plays a crucial role.
“Better heart health, stronger legs, lower blood pressure, improved blood sugar control and reduced visceral fat are among the most consistent outcomes,” said Dr. Sai Kalyan Savarapu, senior consultant spine surgeon. “It can also enhance core strength, posture, spinal bone health and lower the risk of chronic low back pain. Many people also report better mood, sharper thinking and improved sleep,” he explained.
For some, the technique delivers a mental reset as much as a physical workout. “I have been running 10Ks for years, but when I tried this method, it was surprisingly doable,” said 73-year-old Rama Mathew, a former professor at English and Foreign Languages University. “There is no running—just alternating between fast and slow walking. I start briskly until I’m slightly out of breath, then slow down. Three minutes slow, three minutes fast, for an hour, three to four times a week. Sometimes I extend the fast pace to five minutes. It calms me, feels meditative and I recommend it to anyone not used to regular exercise. I have even applied it to jogging, alternating fast and slow,” she shared.
Veteran runner B.R. Hariharan sees it as part of a wider family of endurance techniques. “I have long used the Jeff Galloway method — four minutes running, four minutes walking,” said the 77-year-old marathoner. “Alternating speeds keeps heart rate steady, prevents burnout and helps maintain pace over long distances. The Japanese approach is a gentler variation that could suit those without a heavy training schedule but still wanting endurance benefits,” he said.
Fitness experts say its charm lies in its accessibility—no special equipment, gym membership or track required. For older adults, beginners or those returning after a break, it offers a manageable route to stronger hearts, healthier muscles and sharper minds.
