Short answer: Japanese walking is regular walking with a rhythm. Instead of one steady pace, you alternate 3 minutes brisk and 3 minutes easy, five times. In the trials that compared the two over several months, the interval version improved walking fitness, thigh strength and blood pressure more. Any regular walking is good for you; intervals get more out of the same time.
Side by side
| Japanese interval walking | Regular (steady) walking | |
|---|---|---|
| Pace | Alternates brisk and easy every 3 minutes | One comfortable pace throughout |
| Session | 30 minutes: 5 rounds of fast and easy | Any length |
| Effort | Brisk minutes feel like work; easy minutes let you recover | Moderate and even |
| Needs | A timer, ideally one that tells you when to switch | Nothing |
| Tested against each other | Yes, in randomised trials | Yes, as the comparison group |
What happened when they were compared
- Shinshu University, 2007. 246 adults (mean age 63) did interval walking, steady moderate walking, or no training for 5 months. The interval group's thigh strength and walking fitness rose significantly more than the steady group's, and their blood pressure fell more [1].
- Copenhagen, 2013. In 32 people with type 2 diabetes, interval walking improved fitness, body fat and glucose control over 4 months, while steady walking that used the same amount of energy did not [2].
- Why: a 2019 analysis found the gains tracked the minutes spent walking fast each week. Slow or total walking time didn't predict them [3].
The usual caveats apply: these were months-long trials, mostly in middle-aged and older adults, mostly by the group that developed the method [4].
Why a steady walk still counts
Steady walking is easy to start, easy to keep up, and sociable: you can talk the whole way. It is still good exercise. If intervals would make you skip your walk, a steady walk is the better choice. Intervals are a way to get more from a walk you already enjoy, not a reason to stop.
How to turn your usual walk into intervals
- Walk your usual route for a few minutes to warm up.
- Speed up to a brisk pace for 3 minutes: your breathing picks up and talking takes effort.
- Slow back to your normal pace for 3 minutes.
- Repeat for 5 rounds, then walk easy for a few minutes to finish.
A timer that speaks each switch keeps you from checking the clock. Try our free web timer. Not sure how brisk is brisk? See fast versus easy walking.
Frequently asked questions
Is Japanese walking harder than normal walking?
A little, during the fast minutes, which should feel like effort. The easy minutes are as gentle as a normal walk, and fast is set by your own effort, not a speed.
Can I walk with friends?
Yes, though the fast minutes make conversation harder. That is roughly the right effort.
Can I do intervals on some days and steady walks on others?
Yes. The studies asked for interval sessions on at least 4 days a week; extra steady walks on top are fine.
References
- Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H. Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people. Mayo Clinic Proceedings. 2007;82(7):803–811. doi:10.4065/82.7.803 · PubMed 17605959
- Karstoft K, Winding K, Knudsen SH, Nielsen JS, Thomsen C, Pedersen BK, Solomon TP. The effects of free-living interval-walking training on glycemic control, body composition, and physical fitness in type 2 diabetic patients: a randomized, controlled trial. Diabetes Care. 2013;36(2):228–236. doi:10.2337/dc12-0658 · PubMed 23002086
- Masuki S, Morikawa M, Nose H. High-intensity walking time is a key determinant to increase physical fitness and improve health outcomes after interval walking training in middle-aged and older people. Mayo Clinic Proceedings. 2019;94(12):2415–2426. doi:10.1016/j.mayocp.2019.04.039 · PubMed 31477320
- Karstoft K, Thorsen IK, Nielsen JS, Solomon TPJ, Masuki S, Nose H, Ried-Larsen M. Health benefits of interval walking training. Applied Physiology, Nutrition, and Metabolism. 2024;49(7):1002–1007. doi:10.1139/apnm-2023-0595 · PubMed 38507778