What is Japanese Walking and Why Is It Good for Your Brain & Body?
- Dr Paul Bendheim
- 2 days ago
- 2 min read
The term “Japanese Walking” originated from a study done almost twenty years ago in Japan. It involves alternating three minutes of fast walking and three minutes of slower walking for 30 minutes. This type of interval walking helps your heart and muscles become stronger than walking at a single speed. And it is less boring for many. Research has shown that this form of aerobic workout boosts health for older and middle-aged adults, lowers blood pressure, and strengthens leg muscles.
Specifically, the fast-walking phase is exerting yourself at about 70% of a maximum effort, alternating with slower walking at about 40% of a maximum effort. How does one determine what 70% and 40% of a maximum effort are? Here is a link from the Cleveland Clinic describing the Rating of Perceived Exertion (RPE) scale:
However, you do not need to be precise in rating your perceived exertion. Basically, during the slow phase of walking, you should be able to carry on a conversation with a walking partner by taking one or two extra breaths to complete a sentence. You will feel that you are working harder than at a casual pace, such as walking with a grandchild. During the fast phase, you will definitely feel that you are challenging yourself to the point that your breath rate makes conversing difficult.
Additional research on walking, Japanese walking, and other forms of endurance-building (aerobic) exercise has conclusively demonstrated they reduce risks of Alzheimer’s disease, stroke and stroke-related dementia, cardiovascular disease, type 2 diabetes, and all-cause mortality, while improving metabolic health and extending independent living, health-span, and lifespan.
These results are consistent with numerous other studies demonstrating the benefits of walking or other forms of physical activity that increase heart and breathing rates. What is terrific about walking is that it can be done anywhere, it requires no special equipment, and is beneficial to your health, no matter what your fitness level. Side benefits for many include better mood, less stress, better sleep, and healthier eating habits.
If you are not currently exercising, it is important to see your doctor before beginning.
Other tips:
Have a plan: a start date and how to schedule 30 minutes most days over several months of progression, if you are starting from scratch.
Track your progress. This will inspire you to keep going.
Warm-up. Each session should start with a few (3-5) minutes of slow walking.
Wear comfortable shoes.
Stay hydrated.
Walk with a friend at a time that is good for you both.
Importantly: Listen carefully to your body. Stop walking if you don’t feel well, experience light-headedness, unusual shortness of breath, heart palpitations, or any pain. Talk to your doctor about these symptoms and get clearance before starting again.
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