The Japanese 3x3 interval walking technique helps burn more calories, improve cardiovascular fitness, blood pressure, strengthens the core
It’s time to walk into wellness. The 10,000-step a day fitness fad is passé. The new add-on into the health arena is the Japanese 3x3 interval walking, which involves rhythmic alternating between three minutes of brisk walking and three minutes of easy pacing (repeated five times) for just 30 minutes. Focus is on maintaining the correct posture, breathing and balancing. Me-dical experts are recommending it as it is simple, sustainable, time efficient and more effective.
Studies Show Efficacy
Various global researches, especially from Japan show the usefulness of interval walking training (IWT). Inspired by ancient Japanese martial arts, this walking style evolved and was prevalent in Japan. Ideally, the back is kept erect, shoulders are relaxed and the head is held high. The breathing is coordinated with the steps. In his study, that involved thousands of participants across all age groups, physician Dr Hiroshi Nose and colleagues found that interval walking improves cardiovascular fitness, blood pressure, strengthens the core and other muscles, oxygen flow, and mental health more than steady-paced walking.
Interval Walking vs 10K steps
As per experts, steadily walking 10,000 steps a day is a great way to stay active for overall health, but the comfortable pace doesn’t challenge the body enough and may not significantly improve stamina or strength. But interval walking, which begins with a normal slow pace and ends with a cooldown, alternates between three minutes of brisk walking and three minutes of slower recovery walking, adds variety and intensity to the exercise.
Elaborating on the differences, Preeti Shetty, Senior Sports Scientist (Strength and Condi-tion), Kokilaben D.A. Hospital says, “The brisk phases push the heart and lungs to work harder, improving cardiovascular fitness over time.
Leg muscles are also activated more intensely, improving strength and coordination. This alternating effort not only enhances endurance but also burns more calories and improves breathing efficiency. In short, the body gets more benefits in less time.”
Dr Varun Bansal, consultant in cardiothoracic and vascular surgery, Apollo Hospitals, New Delhi, adds, “This interval strategy puts more strain on the cardiovascular system, muscles, and metabolism than walking at a steady pace. Interval walking improves blood pressure, aerobic capacity, leg muscle strength and helps in blood sugar management more than typical step-count targets, according to studies. Brisk intervals increase heart rate and respiration, stimulating the heart, lungs, and muscles, whereas slower intervals promote recovery and lessen overall strain.”
Ideal Walking Areas
“For the best experience, choose a flat and even walking surface such as a park path, lawn, or walking track. These are safer and reduce the risk of injury. Avoid uneven or sandy surfaces as they can place extra stress on the joints. Always start with a warm-up and finish with a few minutes of slow walking to cool down,” advises Preeti.
“Wear breathable, comfortable clothing and proper walking shoes with good cushioning and arch support. Walking in the early morning or evening is often ideal, as it’s cooler and less polluted. Try to avoid busy streets or areas with heavy traffic, as noise, distractions and pollution can reduce the quality of your walk,” she adds.
Contraindications
Although interval walking is generally safe, it may not be suitable for everyone. Experts point out that people with heart conditions, uncontrolled high blood pressure, or advanced joint issues and balance disorders, those recovering from surgery or anyone with chronic conditions, balance or breathing problems should seek medical advice before starting. Older adults, who have not been active recently, should begin with regular slow-paced walking and gradually build up to the intervals and avoid overexertion.
Music OK, Mobile NO
Listening to music at a moderate volume is fine and can make the walk more enjoyable. Music can help with rhythm, motivation, and mental focus, especially during the slower walking phases. Just make sure the volume allows you to stay aware of your surroundings. “Talking on the phone, however, often disrupts your posture, breathing rhythm, and concentration. It can also be distracting in outdoor settings where it’s important to stay alert,” avers Preeti.
Adding Weights To Steps
“Carrying light weights, such as a small backpack or hand weights, can increase the muscle engagement and calorie burn of interval walking, but excessive weight may increase the risk of joint strain or injury. For most people, starting with one or two kgs on each hand or a backpack not exceeding 10 % of your body weight is reasonable. The focus should always be on good walking form or gait rather than the amount of weight carried,” says Dr Varun.
Backwards & Sideways
If you want to make the walking exercise fun and monotony-free, besides enhancing the efficacy, include sideways and backward walking for just a couple of minutes. Unlike traditional forward walking, which mostly engages the front of your thighs and hip flexors, sideways walking activates the hip abductors and adductors, key stabilizer muscles that often get neglected. “Backward walking, on the other hand, strengthens the hamstrings, calves, and glutes while reducing the strain on the knees, making it especially beneficial for people recovering from joint discomfort or looking to prevent injuries,” points out Preeti.
“These multidirectional movements challenge your balance, coordination and core control far more than forward walking, helping improve overall neuromuscular function, focus and body awareness,” she adds.
