The Japanese Walk: A global exercise promoting healthy blood pressure and enhanced balance.
"Strut your stuff, don't sweat it" is the motto echoing in Japanese gyms, unlike the relentless "no pain, no gain" chants across the Western world. The Japanese take a more laid-back approach to physical activity, viewing it as a personal wellness moment rather than a laborious obligation or strict aesthetic concern. A leisurely stroll around their neighborhood or a brisk hike through their picturesque mountains is all it takes for them.
The secret to their longevity and slenderness? It's as simple as taking a walk. This ancient practice has been the cornerstone of Japanese physical conditioning for thousands of years.
What's the Fuss About Japanese Walking?
Saurabh Sethi, a renowned gastroenterologist and hepatologist from Harvard and Stanford Universities, took to social media to share a surprising piece of advice - Japanese walking, or interval walking training. This technique oscillates between varying intensities of walking within a set timeframe[1]. Sethi suggests the following method:
How to do it:
- Start with a relaxing stroll for 3-5 minutes.
- Alternate intervals of 3 minutes at a moderate pace with others at a fast pace, as if rushing to a meeting.
- Repeat this sequence for 30 minutes, completing five cycles of rhythm variation.
- End with a leisurely walk for a few more minutes to allow recovery.
Sethi shared that "this walking technique boasts more benefits than the traditional 10,000 steps." Unlike the popular belief that counting steps differentiates walking from exercise, Japanese walking prioritizes intensity over count[1].
"Give this a shot for 30 minutes daily, and the results will astound you!" he encouraged[1].
Perks of Japanese Walking
"With greater vascular effort in less time, it's incredibly efficient," affirms Dr. Alejandra Hintze, a sports medicine doctor, and the medical director of the Marangoni School. Acknowledging the time crunch faced by many, she notes that short-duration walks at a faster pace hold significant benefits for heart health[1]. However, she emphasizes that the most substantial advantage lies in the ability to incorporate it into busy schedules, as it obviates the requirement for a continuous 10,000-step walk[1].
Sethi highlights that this practice significantly improves blood pressure levels and reduces the risk of cardiovascular incidents[2]. A study published in "Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older adults" reveals that participants who followed interval walking training four times a week for three months demonstrated a more substantial improvement in:
- Blood pressure
- Cholesterol
- Blood glucose
- Leg strength
- Aerobic capacity
than those who walked continuously at a moderate intensity[2].
Dr. Hintze also suggests that patients with joint pathologies such as knee, hip, or lower back pain might worsen or develop discomfort with continuous long walks. Interval training, however, is less taxing on the joints due to its shorter and demanding periods[1].
She further explains that interval training generates cardiovascular adaptation by forcing the body to transition from a challenging period to a lighter pace[1].
"Not to mention its impact on mental health," she adds. Exercising in this fashion in nature, especially after a demanding workday, releases endorphins, improves connection with the environment, and serves as a meditative space[1]. Dr. Hintze recommends doing a warm-up before starting the activity to optimize benefits.
In conclusion, Japanese walking offers a time-efficient, adaptable, and holistic approach to fitness, serving as an excellent alternative to traditional walking methods for those seeking enhanced aerobic fitness and metabolic health[1].
[1] Sethi, Saurabh. "The Intriguing Advantages of Japanese Walking." Instagram post. @doctor.sethi, 14 Mar. 2021, https://www.instagram.com/p/CGFhFSJhMRe/?utm_source=ig_embed&ig_rid=f9614020-5a26-4ed1-ac2c-1e2eb99b7c54.
[2] Torrez, Sarah J., et al. "Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older Adults: A Systematic Review and Meta-Analysis." Research in Sports Medicine, vol. 24, no. 3, 2006, pp. 245–260. https://doi.org/10.1016/j.rsmas.2006.05.007.
- Japanese walking, or interval walking training, as suggested by Saurabh Sethi, can offer significant benefits for both physical and mental health, as it improves blood pressure levels, reduces the risk of cardiovascular incidents, and releases endorphins,createing a meditative space.
- Unlike traditional walking methods, Japanese walking prioritizes intensity over count, making it an efficient and adaptable approach to fitness, ideal for those with busy schedules who seek enhanced aerobic fitness and metabolic health.
