For years, the fitness and health world has promoted the idea of walking 10,000 steps a day as a key goal for maintaining good health. Apps, fitness trackers, and wellness experts all remind us to “close our rings” and that 10,000 steps make for a fun goal.
However, here’s the shocker: counting steps is one of the least effective ways to improve your overall fitness. Instead, a new practice called Japanese interval walking is gaining the world’s attention as it allows you to achieve better results in less time. Japanese interval walking is not only focused on the quantity of movement, but the quality and intensity of the movement, and therefore, is superior to simply counting steps.
What is Japanese Interval Walking?
Japanese interval walking is a sophisticated walking method made possible by research undertaken at Shinshu University in Japan. It provides an evidence-based walking approach to improving cardiovascular health, muscle endurance and strength, and physical endurance overall.
When walking, we often use a fairly constant pace of a pre-determined speed. The Japanese walking technique has a much more varied speed, going from fast walking to a very slow walking recovery and vice versa, with short fixed intervals of speed. For instance:
-Walk fast for 3 minutes (a pace that leaves you needing to regain breath)
-Walk recovery for 3 minutes (slow down to a recovery pace).
-Repeat this process for 30 minutes.
This variation in rhythm is one of the core aspects of the interval walking benefits compared to regular walking or step counting.
Why Counting Steps Is Not Enough?
The “10,000 steps rule” is not based on science; it originated from a Japanese marketing campaign to sell pedometers in the 1960s. Step counting is useful as a motivator to encourage movement, but fails to address intensity, speed, or effort.
Here’s where it falls short:
-If someone took 10,000 steps slowly, they would likely burn fewer calories than 4,000 steps taken briskly.
-It does not lead to better cardiovascular fitness.
-Since many people achieve their “step goal” through leisure and casual movements (like walking around their home), there are limited benefits to their health.
In summary, not all steps are created equal, and this is also where the Japanese walking technique comes into play.
Interval Walking Has Benefits Backed by Research
There are several studies that have shown Japanese-style interval walking is more effective than a steady walking pace for health. Here are scientifically supported benefits:
-Improves heart health: Alternating between fast and slow walking will strengthen the heart, improving blood circulation.
-Enhances fat loss: Increased metabolism and fat loss compared to a steady walk through fast intervals.
-Increases muscle strength: Walking at different speeds engages more muscles, thus creating strength in the legs and core.
-Improves endurance: After only a couple of weeks of interval walking versus casual walking, study participants reported significantly more stamina than before.
-Better blood sugar control: Research in Japan has found that this technique can lower blood sugar levels, so it might be helpful for individuals looking to reduce their risk of diabetes.
How to Utilize Japanese Interval Walking?
Simply follow this routine:
-Warm-up: 3 minutes of slow walking
-Interval cycle: Walk briskly for 3 minutes → Walk slowly for 3 minutes
-Repeat: To complete a total of 30 minutes of walking
-Cool down: 5 minutes of slow walking
Professionals believe that if you can practice this 4 times per week, you will more quickly see differences in fitness, energy levels, and weight management.
Japanese Walking Technique vs Counting Steps
| Feature | Counting Steps | Japanese Interval Walking |
| Focus | Number of steps | Intensity + rhythm |
| Benefits | Encourages movement | Improves heart, muscles, and fat loss |
| Time Needed | Long (8,000–10,000 steps) | Short (30 mins, 4x week) |
| Effectiveness | Moderate | High |
Who Will Benefit the Most?
The great thing about interval walking is that it’s for almost everyone!
Some examples are:
-Busy professionals who don’t have time to train for long periods.
-Senior citizens who want to increase their stamina without a lot of exercise.
-Individuals with weight-loss goals who want to burn fat for maximum efficiency.
-Beginner walkers who may wish to walk 10,000 steps but don’t know where to start, and wish to stay active.
Tips for Success
-When you walk, use a timer as a visual aid or a fitness application on your device. Set your timer for every 3-minute intervals (or work with intervals that you desire).
-Wear comfortable shoes. This is essential if you don’t want to sustain an injury.
-Familiarize yourself with the terrain before walking uphill i.e. practice on flat ground before moving to controlled climbers.
-Make sure to stay motivated and consistent. You will develop some results within weeks and not days!
Combine the Japanese interval walking with a moderate, well-balanced, nutritious diet for the best success.
Final Takeaway
Getting in 10,000 steps may look good on your fitness tracker, but it is not the most effective way to improve your health. The Japanese walking method of interval walking shows that, by mixing intensity with recovery, you will achieve better fitness, faster results, and ultimately, better health.
So rather than chasing numbers on your step counting device, consider replacing your daily metric with the Japanese interval walking method – because it’s not about the number of steps you take, but how you take them.
FAQs
Q. Is interval walking better than counting 10,000 steps?
Definitely! Interval walking has more health benefits than simply counting steps. Studies have proven that interval walking improves cardiovascular fitness, helps build muscle, and improves metabolism more effectively than focusing on counting steps.
Q. How many minutes of interval walking should I do each day?
As a rule of thumb, experts recommend at least 30 minutes of Japanese-style interval walking three to five times a week. In general, the activity involves interspersing three minutes of brisk walking and two to three minutes of slow walking.
Q. Will interval walking help with weight loss?
Yes! The alternating intensities of interval walking help you expend more calories, boost fat metabolism, and sustain successful weight loss better than moderate-paced walking alone.
Q. Is Japanese interval walking safe for beginners?
Yes. A beginner can begin with short intervals like 1–2 minutes of fast walking followed by 2–3 minutes of slow walking. The beginner should follow the same format of getting quicker over time.
Q. Who should not perform high-intensity interval walking?
People with a severe problem with a joint, uncontrolled heart condition, or other medical-related activity limitations should check with their doctor prior to performing Japanese interval walking.
(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Senior Health Content Editor)
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