Is Japanese Walking better than doing 10,000 steps a day?
All movement is medicine and any amount of walking outside is good for you, even if you can only manage 20 minutes a day. Japanese walking or “Nihon Aruki” is a fairly new walking technique that’s causing a stir on social media at the moment. Scientific research shows it offers more benefits than purely focusing on the number of steps you do daily.
This method of Japanese Walking involves alternating between fast and slow walking in three-minute intervals for around 30 minutes. If you’ve heard of Fartlek Training in running, then you’ll be familiar with the concept. However, Japanese Walking also emphasizes mindful, rhythmic walking. It focuses on posture, gait, and a connection with the environment.
Origins of Japanese Walking
The origin of Japanese walking traces back to 2007. Professor Hiroshi Nose and Associate Professor Shizue Masuki conducted a study at Shinshu University in Matsumoto, Japan. The study divided the participants into three groups: no walking, moderate-intensity continuous walking, and high-intensity interval walking. The high-intensity interval walking group alternated between three minutes of slow walking and three minutes of fast walking. This cycle was repeated multiple times per session.
The researchers found that the high-intensity interval walking group experienced significant improvements in strength. They also saw better endurance and blood pressure compared to the moderate-intensity continuous walking group. This method of walking was shown to protect against the depletion of strength and fitness linked to aging. Read the study abstract here – Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People
The positive health outcomes from this study laid the foundation for Japanese walking. This practice has since gained popularity for its many benefits with TikTokkers in the health industry all talking about it. You could do it on a treadmill in a sweaty gym but we think getting outside is by far the best way to also get the mental health and wellbeing benefits.
@coacheugeneteo Walking 10,000 steps… But better 😯 I know I can’t be the only one who looks at my step count at the end of the day and feel like a failure. Some days, I get around 2,000 steps. I still aim for at least 8,000 a day – but sometimes, life just gets in the way. But even if it's only an extra ~3000 steps, this simple 30 minute protocol on my walking pad can make a huge difference.
♬ original sound – Eugene Teo
Key Principles of Japanese Walking
- Interval Training: Alternating between fast and slow walking in three-minute intervals.
- Mindfulness: Focusing on the present moment and being aware of your surroundings.
- Posture: Maintaining a straight posture to support spinal health.
- Rhythmic Movement: Walking with a consistent rhythm to enhance coordination and balance.
- Connection with Nature: Emphasizing a harmonious relationship with the environment.
- Breathing: Practicing deep, controlled breathing to improve oxygen intake and relaxation.
- Consistency: Regular practice to achieve long-term health benefits.
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Go to the shopHow Does Japanese Walking Improve Physical Health?
Japanese walking is known to enhance physical health in several ways. The interval nature of the exercise can improve cardiovascular health, increase strength and endurance, and help regulate blood pressure. Additionally, the emphasis on maintaining a straight posture can reduce strain on the spine and prevent postural issues.
What Are the Mental Health Benefits of Japanese Walking?
Engaging in Japanese walking can also have significant mental health benefits. The mindful aspect of the practice helps reduce stress and anxiety by promoting a meditative state that quiets the mind. Regular practice can lead to lower cortisol levels (the stress hormone) and an overall sense of calm and relaxation.
How Does Japanese Walking Compare to Standard Walking in Terms of Calorie Burn?
Japanese walking may help you burn more calories and fat than standard walking due to the bursts of faster-paced movement which are shown to have an impact on your metabolism which is a key factor in calorie burn. This is impacted by how intense the intervals are in all interval training. Here’s a little example you could use to measure the intensity of your brisk walking. This will vary for everyone.
This (unofficial) exertion scale can help you understand what ‘intensive’ means to you
| Scale | Intensity of Breathing | The Test |
| 1 | Extremely Easy | Could sing and chat |
| 2 | Easy | Can chat |
| 3 | Moderate | Hard to talk, broken sentences |
| 4 | Heavy | Heavy breathing, can’t talk |
| 5 | Vigorous | Gasping for breath |
Is Japanese Walking Suitable for All Ages?
Yes, its moderate intensity and focus on mindful movement make it an accessible form of exercise for everyone. The practice can be easily adjusted to match individual fitness levels and capabilities.
How Does Japanese Walking Affect Posture and Spinal Alignment?
One of the key elements of Japanese walking is its emphasis on maintaining a straight posture. This practice helps strengthen the muscles that support the spine, improving overall posture and reducing lower back and neck pain. By making a specific effort to engage the core muscles, Japanese walking promotes better spinal alignment and reduces the risk of postural issues.
How to get started with Japanese Walking!
Ready to give Japanese walking a try? Here’s how you can get started:
- Get Outside and Walk: Simply step outside and start walking.
- Choose Your Intervals: Alternate between 3 minutes of slow walking and 3 minutes of brisk walking. Think of brisk walking as the pace you’d go if you were late for a flight or a bus but didn’t want to break into a run.
- Repeat: Continue this pattern for about 30 minutes, which means you’ll do 5 reps of each intensity.
- Focus on Your Posture: As you walk, pay attention to maintaining a straight posture.
- Enjoy the Scenery: Use this time to refocus on your natural surroundings for added mental health benefits.
You can either go precise by using a timer for each 3 minute interval or use your intuition to time the intervals so you’re not too distracted from nature by headphones and pings. Some people like to add a weighted vest or carry weights to increase the impact, but the most important thing is just getting outside and moving. Next time you’re walking why not try just adding even a minute of brisk walking in every 5 minutes or so, we all have to start somewhere.
Happy walking!
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