Japanese walking is a structured interval walking method originating from research in Japan, specifically developed around 2007 by scientists at Shinshu University. It involves alternating between three minutes of fast walking at about 70% of peak aerobic capacity and three minutes of slow walking at about 40% of peak aerobic capacity, repeated for a total of 30 minutes. This workout has been shown to improve strength, endurance, aerobic fitness, and lower blood pressure more effectively than continuous moderate walking. It also emphasizes maintaining good posture, rhythmic movement, connection with nature, and deep controlled breathing. The method is scientifically backed, suitable for middle-aged and older adults, and is now popular as a practical, low-barrier workout that can be done outdoors or on a treadmill.
