When we think of fitness, we often imagine long runs, intense workouts, or daily gym sessions. But could better heart health and longevity come from something as simple as walking? In Japan, a unique style of walking is gaining a lot of attention for its ability to reduce stress, improve cardiovascular health, and support overall health. It is known as ‘Japanese walking’; this low-impact life hack shows that simple yet consistent efforts can lead you towards a healthier lifestyle.
What is the Japanese 3-3-3 Walking Technique?
In ancient Japanese culture, walking is seen as a part of meditation, a way to connect with your body and your mind. This 3-3-3 Walking technique alternates between 3 minutes of brisk walking and then 3 minutes of slower recovery walking, repeating the cycle for a total of 30 minutes. This simple routine can safely improve cardiovascular fitness, reduce stress, and boost overall health.
Japanese walking, also known as Interval Walking Training (IWT), emphasizes mindful movement, breath control, and posture. The idea here is to walk with awareness and controlled posture, unlike casual strolling or high-intensity interval training (HIIT). This method focuses on balance, controlled steps, and rhythm, with a much gentler approach than HIIT.
Benefits of Japanese Walking for Heart Health
The concept of walking is itself a good exercise for your heart health, but studies comparing normal walking with the Interval walking training technique (IWT) (1) showed that IWT has more impressive improvements in heart health, as it can:
- Decrease the blood pressure
- Improve your circulation
- Strengthen your heart muscles
- Reduce the bad cholesterol (LDL)
It also adds another layer of benefit by including breathing techniques that lower stress, improve oxygen intake, and support better heart health.
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How to Practice This Technique?
- Start Small: If 3-minute bursts feel overwhelming, start with 1 minute of brisk walking followed by slower recovery walking.
- Use the talk test: During short intervals, you should be able to speak a few words before needing to take a breath.
- Prioritise comfort: During walks like these, you will also need good and supportive footwear.
- Always listen to your body: If you feel unwell or dizzy, just pause or lower your pace.
Tip: Try walking for 10-15 minutes daily and gradually increase your time.
Why is Japanese Walking Unique
Japanese walking offers quality over quantity. Unlike the 10,000-step-a-day approach, this method emphasises deliberate and mindful movements customised to maximise cardiovascular health without putting too much strain on the joints.
Ideal for all age groups and fitness levels, especially for older adults, adding this style of walking for 30 minutes a day can improve circulation, strengthen the heart, and reduce blood pressure. This type of balance between movement and awareness sets Japanese walking apart from normal walking, providing a more enjoyable and sustainable set of benefits of Japanese walking for heart health and to protect your overall health.
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FAQs
Q. Is Japanese walking really effective?
Yes, this technique can help you improve your posture, breathing, circulation, and heart health.
Q. What’s the Japanese 3-3-3 walking method?
It’s a Japanese walking technique where you briskly walk for 3 minutes, then do a slower recovery walk for 3 minutes, and usually repeat this for about 30 minutes daily. It can help you build endurance and support your heart health.
Q. What are the benefits of Japanese walking for heart health?
It generally lowers your blood pressure, boosts your circulation, reduces bad cholesterol levels, and strengthens your heart muscles.
Q. Is Japanese walking better than running?
Running burns more calories and builds endurance, but the 3-3-3 walking method is low-impact, safer for joints, easier to sustain daily, and still improves heart health, stress, and longevity.
Reference
1. Okamoto T, Hashimoto Y, Kobayashi R. Effects of interval walking training compared to normal walking training on cognitive function and arterial function in older adults: a randomised controlled trial. Ageing Clinical and Experimental Research. 2018;31(10):1451-1459. doi:10.1007/s40520-018-1093-8
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)