Nearly 20 years ago, Japanese researchers developed “interval walking training,” a simple routine that alternates between slow and fast walking. Now known as “Japanese walking,” the practice has been shown to improve aerobic capacity (VO2max), lower blood pressure, and help regulate blood sugar.

What Is Japanese Walking?

This is how you can practice Japanese walking:

Three minutes of fast walking (about 70% of your peak aerobic capacity)

Three minutes of slow walking (about 40% of your peak aerobic capacity)

Repeat the cycle for a total of 30 minutes per session

More than 200 adults, with an average age of 63, participated in the study. The researchers found that interval walking improved blood pressure, thigh muscle strength, and peak aerobic capacity .

Is Japanese Walking Be

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