Walking can be the perfect solution to many of life’s challenges. Whether you're dealing with stress, depression, or simply looking for an easy way to improve your fitness, walking offers a helpful and accessible exercise option for a wide range of people.
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A specific method known as interval walking training, or “Japanese walking,” has gained renewed attention following its viral spread on TikTok. About 20 years ago, a study led by Hiroshi Nose and other researchers in Japan found that middle-aged and older adults who practiced high-intensity interval walking experienced lower blood pressure, stronger thigh muscles, and better aerobic capacity compared to those of the same age who walked at a steady moderate pace.
In that study, participants walked briskly for three minutes followed by three minutes of slower walking, repeated for 30 minutes a day, at least four days a week.
Shizue Masuki, a member of the research team and professor at Shinshu University’s Graduate School of Medicine in Matsumoto, said:
“One of the most surprising findings was that interval walking significantly improved fitness and reduced blood pressure after five months, while no such benefits were observed in the group that maintained moderate, continuous walking.”
She added that the control group was instructed to walk at least 8,000 steps daily, although she noted that aiming for a specific number like 10,000 steps is no longer considered the gold standard for healthy walking.
The term “Japanese walking” originated simply because the study was conducted in Japan. However, according to Masuki, the technique isn't necessarily more popular there than in other countries.
Benefits of Interval Walking Training
Since the 2007 report, newer studies have reinforced its benefits. A 2023 study on people with type 2 diabetes and another in 2024 involving individuals aged 65 and older found that those who practiced interval walking improved their cholesterol levels, flexibility, BMI, and cardiovascular endurance compared to control groups.
Dr. Mir Ali, a general and bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center in Fountain Valley, California, told The Washington Post:
“When you increase the intensity of walking or any other activity that raises your heart rate, it improves cardiovascular health and aerobic capacity. It places healthy stress on the heart, enhancing its performance and lowering resting blood pressure over time.”
Masuki also noted that her team’s research found benefits for sleep, cognitive function, and depression.
Barbara Walker, a health and performance psychologist at the University of Cincinnati, added:
“Mindful walking—especially in green spaces—has been shown to lower blood pressure, reduce cortisol levels, improve focus and sleep, and regulate mood.”
She noted that combining mindful walking with interval walking enhances its psychological effects by merging the benefits of nature exposure with the motivating structure of physical goals.
How Hard Is Interval Walking Training?
Masuki noted that while continuous walking may seem easier than high-intensity walking, her team’s research revealed otherwise. Participants in the high-intensity group were asked to walk briskly for 30 minutes a day—but none could stick with it, reporting it as boring and too difficult.
Most studies found that 60–90% of people can successfully complete interval walking programs. A key reason might be time efficiency. Long durations of continuous walking required to accumulate step goals may feel discouraging to some.
Dr. Patrick Fratellone, a preventive cardiologist in New York City and Fairfield, Connecticut, said:
“While 10,000 steps a day can improve blood pressure, blood sugar, and lipid levels, shorter periods of interval walking can offer the same or even greater benefits.”
How to Try Interval Walking
Start Slow and Smart
Experts advise: start gradually. You don’t need to jump into 30-minute interval sessions right away.
Dr. Mir Ali suggested 15-minute sessions, twice daily, are still beneficial. You can work your way up to the U.S. recommended 150 minutes of moderate physical activity per week—30 minutes a day, 5 days a week—plus two days of strength training.
Experts also stress the importance of consulting a physician before starting any new exercise regimen.
Sarah Crawford, a physical therapist in Cincinnati, noted:
“You can’t take a sedentary person and place them into a high-intensity interval walking program right away.”
Use Informal Tracking Methods
Crawford recommended using simple cues. During the three-minute “fast” intervals, you shouldn’t be able to hold a conversation. During the slower intervals, you should be able to talk—but still sweat. She sometimes tells patients to pick visual markers like mailboxes: speed up for 10, then slow down for the next 10.
Track Your Progress
According to Crawford, heart rate and breathing efficiency should improve over time.
“Watch how quickly you recover before starting another fast interval. How long can you stay at 70% intensity, and how long do you need at 40% to recover before going back up again?”
She concluded:
“No matter what kind of walking you try, you’ll experience real benefits. Walking is safe, low-impact, accessible, gets you away from the computer, and connects you with trees, plants, animals, and sunlight. It’s without a doubt the best form of exercise for all humans.”
– Agencies
