“Japanese walks” are much more effective than your daily hour-long walk

For years we have heard the mantra of 10,000 steps a day as the magic number to stay in shape and keep chronic diseases at bay. However, science has been pointing elsewhere for some time now, such as the need to do strength training, and when it comes to walking, it no longer takes into account how many steps are taken, but rather how are they made. And this is where the “Japanese walk” comes into play.

A new system. For friends, ‘Japanese walk’ and for the more technical, known as ‘Interval Walking Training’. A walking system that has been developed by different Japanese researchers and is based on intervals and also on how positive it can be to integrate with the environment that surrounds us.

How to do it. The formula to test it is quite simple, since you simply have to alternate 3 minutes of fast walking at 70% of our maximum aerobic capacity with 3 minutes of slow walking at 40% capacity.

Although three minutes seems very little, the point here is that we are going to repeat this same thing a total of ten times, until we reach at least 30 total minutes of exercise, changing as we go. And the recommended frequency to obtain results is 4 days per week.

There is science behind it. Although it is a technique that is gaining quite a bit of strength in recent months, the reality is that science has been analyzing the impact it has on our health for many years. In this way, in 2024, a study concluded that this method improves glycemic control in patients with type 2 diabetes through greater glucose effectiveness, and not only due to insulin sensitivity.

In 2025, a review also noted that this type of interval exercise prolongs healthy life, preventing chronic diseases, dementia and bone loss, which is especially beneficial in people with low initial levels of bone mineral density.

His secret. For us to really see these benefits, the most important thing behind it is adherence. Here technology plays a fundamental role, such as mobile applications that make it easier for the population to follow this routine without depending on in-person supervision by third parties. Something that is ideal especially for older people.

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