Woman ditches 10,000 steps a day for Japanese walking and has never been fitter
In today's world, the obsession with counting steps has become more prevalent than ever.
With our smartphones and wearable tech tracking every move we make - from the number of stairs we climb to the calories we burn - the once niche practice of step counting has now become a part of our daily routines.
However, while many are striving to hit their target of 10,000 or even 20,000 steps a day, others are choosing to step away from this trend and explore new methods.
Amy Glover, a writer for HuffPost UK, shared her personal experience. Despite being an avid runner and frequent gym visitor, she found it challenging to consistently reach the 10k daily step goal.
The demands of working from home made it even more difficult to fit in long walks after work or during lunch breaks.
But everything changed when Glover stumbled upon the Japanese walking trend, also known as the '3-3 walking workout. ', reports the Express.
This method, developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, applies the principles of interval training to everyday walking.
Unlike traditional step goals that focus solely on distance, the Japanese walking method emphasises intensity and structure. The routine is straightforward - walk briskly for three minutes, then slow down for three minutes.
This cycle is repeated five times, totalling 30 minutes.
The approach isn't just about quantity but about varying pace and effort in a way that maximises cardiovascular benefit.
A groundbreaking study conducted in 2007 by the creators of the method found that middle-aged participants who adopted the Japanese walking technique saw a decrease in blood pressure, stronger thigh muscles and improved aerobic capacity compared to those who didn't walk or walked at a moderate pace for similar durations.
For Glover - and many others - the attraction is both efficiency and enjoyment. After taking up Japanese walking, her average daily step count actually increased to over 8,000 despite spending less time on her feet.
She notes that the interval structure makes walks feel shorter and more engaging; knowing a session will last just half an hour removes mental barriers to getting started.
The psychological shift is significant: "I walk more often and enjoy it more," says Glover. "The three-minute-on, three-minute-off approach makes exercise go by much faster."
Scientific research indicates that any form of consistent moderate-intensity walking can offer substantial benefits for cardiovascular and mental health, and regular movement helps maintain a healthy weight while strengthening muscles and bones - a crucial factor in preventing osteoporosis and preserving mobility as we age.
While many fitness fads come and go, Japanese walking's blend of scientific backing and real-world accessibility suggests it may have lasting appeal.
For those who find traditional step goals challenging or are looking for a more effective way to maintain their health, particularly during hectic work-from-home routines, this approach provides a feasible route to enhanced wellbeing.
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