The Japanese Walking Method Boosts Fat Loss and Heart Health—Here's How to Get Started
As much as you might love lifting heavy at the gym, walking is one of the most underrated formsof exercise out there. This activity punches above its weight when it comes to boosting heart health, strengthening muscles and bones, and reducing your risk of conditions like stroke, heart disease, and high blood pressure.
But admittedly, walking can get a little boring. That's where the Japanese Walking Method (sometimes called interval walking training) comes in, a fitness trend that's recently gained traction on social media platforms like Instagram and Tiktok.
But is this workout method simply a passing fad—or does it actually have legs? (Pun intended.) To find out, we looked at the research behind it and chatted with Ian Groves, a certified personal trainer and managing director of Training Station.
What Is the Japanese Walking Method?
Created by Japanese professor Hiroshi Nose, the Japanese Walking Method is a 30-minute high-intensity walking workout where you do three minutes of fast walking (about 70 percent of your peak aerobic capacity), then switch to three minutes of slow walking (about 40 percent of your peak aerobic capacity). You keep repeating these intervals for the full 30 minutes.
While this walking method has recently gone viral on social media, Nose's original research was published in 2007 in Mayo Clinic Proceedings. In this study, he and co-authors recommend doing this type of interval walking five days a week.
What Are Its Benefits?
Compared to regular walking, the Japanese Walking Method can offer a few extra benefits, according to Groves, like better cardiovascular fitness, lower blood pressure, improved muscle strength, better functional fitness, and even changes in body composition.
Science backs this up: In the Mayo Clinic Proceedings study, the participants who adhered to the Japanese Walking Method (as opposed to lower-intensity continuous walking) saw reductions in blood pressure and body weight and improvements in leg strength and aerobic capacity (where your body is using as much oxygen as it can, as efficiently as it can, during exercise).
Newer research, like a 2018 study in The FASEB Journaland a 2024 review in Applied Physiology, Nutrition, and Metabolismsupport the above findings and also show that the Japanese Walking Method can also improve blood sugar levels and protect against age-related declines in physical fitness in older adults.
'If you're not doing much exercise at all, even traditional walking will give you some of these benefits to start with,' Groves says. 'But if you've been walking regularly for a while, you might hit a bit of a plateau. That's where the Japanese Walking Method can help.' Switching up your pacing keeps your body guessing, improves your heart health, and ultimately gives you more bang for your buck, he adds. Plus, it's low-impact and doesn't require any equipment, so almost anyone can give it a try.
Who Is It Best For?
The Japanese Walking Method is perfect for beginners, older adults, or anyone getting back into exercise after a break, according to Groves. 'From my experience as a personal trainer, I've also seen that some people just don't enjoy being in a gym environment, and this method is ideal for them. It gets you moving, builds fitness, and can be done anywhere,' he says.
On the flip side, if you're recovering from an injury or dealing with serious joint pain, the Japanese Walking Method might be a bit too intense for you, and steady walking could be a better fit, Groves explains.
Additionally, if you're already lifting heavy or training hard in the gym five or six days a week, this workout probably won't challenge you much. 'It's just not intense enough to make a big difference at that level,' Groves says.
Tips for Getting Started
You don't have to jump straight into 30 minutes of walking if you're not ready, and there's no need to start with strict intervals like three minutes fast, three minutes slow, according to Groves.
'Take it at your own pace—even alternating one minute of slow walking with one minute of faster walking is a great place to start,' he says.
Another pacing pointer Groves recommends: Don't go too hard on the fast intervals and burn yourself out early. If you do that, you'll likely struggle to finish the full 30 minutes, he says.
Groves also recommends keeping an exercise diary or using an app to track your progress. 'It's a great way to stay motivated and see how far you've come,' he says.
Finally, if you feel like you can't continue during a session, stop, rest, and try again next time. 'It's all about building consistency, not perfection,' Groves says.
The Bottom Line
The Japanese Walking Method is simple, effective, and doable for most people. You don't need a gym membership, any fancy equipment, or hours of free time to get a solid workout in.
'You head out for 30 minutes, do five rounds of walking, and by the end, you feel like you've achieved something,' Groves says. 'And once people start seeing results from the Japanese Walking Method—which they will if they stick with it—they tend to keep coming back to it.'The Japanese Walking Method Boosts Fat Loss and Heart Health—Here's How to Get Started first appeared on Men's Fitness on Jul 16, 2025
This story was originally reported by Men's Fitness on Jul 16, 2025, where it first appeared.
Solve the daily Crossword
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Fox News
2 hours ago
- Fox News
Forget 10,000 steps — research reveals the real number you need for better health
You may not need as many steps as you thought. Ten thousand steps per day has been widely recommended as the standard benchmark for physical activity — but a new study suggests that just 7,000 could be enough to boost essential health markers. Researchers from the University of Sydney conducted a review of 57 studies spanning more than 10 countries, which tracked participants' steps and health outcomes. SIMPLE JAPANESE FITNESS TREND COULD ADD 7 YEARS TO LIFE EXPECTANCY, EXPERTS SAY Led by Professor Melody Ding from the School of Public Health, the team looked at how different daily step counts impacted the risk of dying from heart disease and cancer, as well as the risk of developing cancer, type 2 diabetes, dementia and depression, according to a university press release. They found that walking at least 7,000 steps a day was linked to improvement in eight major health outcomes, including heart disease, dementia and depressive symptoms. "Any increase in daily steps, even modest ones like 4,000 steps, delivers health benefits compared to very low activity levels," Ding told Fox News Digital. "When possible, targeting around 7,000 steps per day can substantially reduce risks for many chronic diseases and adverse health outcomes." "Even small increases in step counts, such as increasing from 2,000 to 4,000 steps a day, are associated with significant health gain." Higher step counts beyond 7,000 may add extra benefits, but the improvement rate slows, she noted. The results were published in The Lancet Public Health journal. In particular, the researchers found that walking 7,000 steps a day reduced the risk of death by 47%, almost exactly the same as 10,000 steps. That same step benchmark was also linked to a 38% reduced risk of dementia and a 22% reduced risk of type 2 diabetes, both only slightly lower than the benefit of 10,000 steps, the release stated. "Significant health improvements" were reported when people increased from 2,000 steps per day to anywhere between 5,000 and 7,000. "Aiming for 7,000 steps is a realistic goal based on our findings, which assessed health outcomes in a range of areas that hadn't been looked at before," said Professor Ding in the release. "However, for those who cannot yet achieve 7,000 steps a day, even small increases in step counts, such as increasing from 2,000 to 4,000 steps a day, are associated with significant health gain." For those who are already very active and consistently hitting 10,000+ steps, Ding said, "keep it up — there's no need to cut back." The researchers also noted that stepping doesn't need to happen all at once or require intentional exercise. "Everyday movements count — like getting off the bus a stop earlier or choosing stairs over elevators," Ding advised. "Small, incidental bouts throughout the day add up and contribute to health. Embrace opportunities to move more in practical, enjoyable ways." There were some limitations in the study, the researchers noted. "For some outcomes, we have a small number of studies," Ding told Fox News Digital. There are also some study-level biases, she said. "For example, people who are already unwell will take fewer steps because of their health conditions," Ding said. "And while there is an indication that the dose-response may be different for older adults, we didn't have enough data for all outcomes to explore it." It's also important to note that while walking offers great health benefits, it is not a complete "package" in itself, she noted. "Everyday movements count — like getting off the bus a stop earlier or choosing stairs over elevators." "Try to also incorporate strength training and mobility exercise into a weekly routine for more complete health benefits." In next steps, the researchers plan to use these findings to shape future physical activity guidelines. For more Health articles, visit Experts recommend that future studies of step count impacts should focus on variations for age, health status and region, the release stated. "Our research helps to shift the focus from perfection to progress," Ding said. "Even small increases in daily movement can lead to meaningful health improvements."
Yahoo
5 hours ago
- Yahoo
Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40
Spine Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 originally appeared on Men's Fitness. Getting older means more wisdom, along with a whole lot more neck and upper-back pain. Nicholas Clark, M.D., an orthopedic spine surgeon for HSS at NCH, says that while many guys prioritize building their chest, arms, or legs, they often ignore the muscles in the neck and upper back—leaving them prone to pain and limited movement. "The neck and trapezius muscles are your body's unsung heroes, stabilizing your head and shoulders during every lift, run or even desk session. Neglecting them can lead to chronic pain, reduced mobility and even spinal issues down the line," Clark tells Men's Fitness. In his work as a spine surgeon, he's treated countless men in their 40s and 50s dealing with chronic neck and trap pain—issues that could often be prevented or improved with the right exercises. Below, Clark shares four underrated exercises—ones you've probably never done—that target the neck and traps to help reduce pain, improve posture, and keep you strong and mobile well into middle and Trapezius Exercises for Pain Relief Directions "Start with two to three sessions per week, and pair them with your existing routine. Over time, you'll notice less stiffness, better posture and a stronger, more balanced upper body," Clark says. Cervical Retraction with Resistance Band Sets: 3 Reps: 12-15 How to do it: Anchor a light resistance band to a sturdy object at chest height. Hold the band with both hands, standing about 2 feet away, and keep your arms relaxed. Gently tuck your chin toward your neck (think of making a double chin) while pulling the band slightly toward your face, keeping your head level. Hold for 3 seconds, then release. Tip: Focus on keeping your shoulders relaxed to avoid tensing the traps. If you feel strain, use a lighter band or no band at all until you master the movement. By 40, many men develop forward flex head posture from the impacts of daily life—like prolonged sitting or smartphone use. In turn, this strains the cervical spine and trapezius. "This exercise strengthens the deep neck flexors and posterior neck muscles, counteracting that slouch while relieving tension in the upper traps," Clark says. Scapular Wall Slides Sets: 2-3 Reps: 10-12 How to do it: Stand with your back against a wall, feet about 6 inches away. Press your lower back, upper back, and head lightly against the wall. Bend your elbows to 90 degrees, with your forearms and hands touching the wall (like a 'W' shape). Slowly slide your arms upward to form a 'Y,' keeping your elbows, forearms, and hands in contact with the wall. Lower back to the starting position. Tip: If your arms don't reach the 'Y' position without losing wall contact, don't force it. Work within your range and progress as mobility improves. "Tight traps often stem from poor scapular mobility, which is common in men who lift weights or sit for long periods. This exercise improves scapular movement and strengthens the lower trapezius, reducing upper trap dominance and neck strain," he says. Prone Trapezius Raise Sets: 3 Reps: 12-15 How to do it: Lie facedown on a bench or the floor with a light dumbbell (2–5 pounds) in each hand. Let your arms hang straight down, palms facing each other. Keeping your arms straight, lift them out to the sides to form a 'T,' squeezing your shoulder blades together. Your thumbs should point upward at the top of the movement. Lower slowly. Tip: If you feel your upper traps taking over, reduce the weight or do the exercise without weights. Focus on initiating the movement from your mid-back. "The middle and lower trapezius muscles are critical for stabilizing the shoulder blades and supporting the neck, but they're often neglected in favor of upper trap-focused exercises like shrugs. This move isolates the mid and lower traps, reducing neck stiffness and improving posture," Clark explains. Isometric Neck Bridge Sets: 2 Reps: 10-12 How to do it: Lie on your back with your knees bent and feet flat on the floor. Place a folded towel (about 2 inches thick) under your head for slight elevation. Gently press the back of your head into the towel, engaging your neck muscles without lifting your head. Hold for 5 to 10 seconds, then relax. Tip: To target the traps more, slightly shrug your shoulders toward your ears during the hold, but keep the movement subtle to avoid strain. "Unlike traditional neck bridges used by wrestlers, this gentler isometric version builds neck stability without excessive strain, making it ideal for men over 40. It strengthens the cervical muscles and traps, improving resilience against daily stressors like heavy lifting or poor posture," he Surgeon: These Uncommon Exercises Will Fix Neck and Upper-Back Pain for Men Over 40 first appeared on Men's Fitness on Jul 20, 2025 This story was originally reported by Men's Fitness on Jul 20, 2025, where it first appeared. Solve the daily Crossword
Yahoo
5 hours ago
- Yahoo
Orthopedic Surgeon is Begging Men Over 40 to Strengthen These Neglected Muscles to Eliminate Chronic Neck and Upper-Back Pain
Orthopedic Surgeon is Begging Men Over 40 to Strengthen These Neglected Muscles to Eliminate Chronic Neck and Upper-Back Pain originally appeared on Men's Fitness. Eric Mancini, M.D., is an orthopedic surgeon specializing in sports medicine for HHS at NCH. As a shoulder surgeon, he frequently treats men in their 40s and 50s suffering from chronic neck, trapezius, and shoulder pain. Sound familiar? "The shoulders region is integral to nearly every physical activity from lifting weights and playing sports like golf or tennis, to running or simply working at a computer. When left unaddressed, muscle imbalances and poor mechanics in this area can lead to chronic pain, functional limitations, and long-term joint degeneration," Mancini tells Men's Fitness. Luckily, these conditions are often preventable through focused, preventative exercises, which Mancini shared with Men's Fitness. Sure, they may not be the exercises you're used to—like shoulder presses or dumbbell rows—but these are specifically designed to strengthen the shoulder complex, enhance posture, and improve mobility. "The advantage of these exercises is their simplicity and accessibility. They are low-impact, require minimal equipment, and can be performed at home, in the gym, or even during breaks at the office. Aim to incorporate them two to three times per week alongside your regular fitness regimen," he the Rotator Cuff "Men over 40 are particularly susceptible to rotator cuff tendinitis and subacromial bursitis, especially from repetitive overhead activity. Targeted strengthening of the rotator cuff muscles improves shoulder biomechanics and reduces inflammation in the subacromial space. Focus on light resistance and higher repetitions to build endurance and control," Mancini says. Supraspinatus Activation Sets: 3 Reps: 12-15 in each direction How to do it: Anchor a light resistance band under your foot while standing. With your arm straight, raise it to 90 degrees in front of you, hold for 3 seconds, and lower. Repeat the motion to the side. Internal and External Rotation Sets: 3 Reps: 12-15 for each movement How to do it: Attach a resistance band to a doorknob. Standing sideways to the door with your elbow bent at 90 degrees, pull the band inward toward your abdomen (internal rotation), hold for 3 seconds, then release. Turn to face the opposite direction and pull the band outward from your abdomen (external rotation), hold for 3 seconds, and release. Tip: Avoid raising your arm above 90 degrees, as this may aggravate the shoulder joint and increase pain. Strengthen the Periscapular Muscle "The scapula serves as the foundation for healthy shoulder movement and is connected to 17 different muscles. Weakness in the periscapular muscles can disrupt scapular motion, contributing to shoulder strain particularly in individuals who lift weights or spend extended time at a desk," he explains. Banded Rows Sets: 3 Reps: 10-12 How to do it: Use a light resistance band to perform controlled rows while actively squeezing the shoulder blades together. Seated Shoulder Retraction Sets: 3 Reps: 10 How to do it: Alternatively, while seated at your desk, sit upright and retract your shoulder blades. Hold for 10 seconds. Tip: Emphasize slow, controlled movements and maintain proper scapular alignment to reinforce good posture throughout your daily routine. Stretch the Pectoralis Major "Tight pectoral muscles are common in men who engage in weight training or sit for prolonged periods. This tightness pulls the shoulders forward, leading to postural dysfunction and upper back tension," Mancini says. "Stretching the pectoral muscles can help restore natural shoulder alignment and relieve anterior shoulder and biceps strain." Doorway Pectoral Stretch Sets: 1 Reps: 10 How to do it: Stand in a doorway with both arms bent at 90 degrees, palms flat against the frame. Lean forward slowly until you feel a stretch across the chest. Hold the stretch for 30 seconds. Tip: For additional myofascial release, use a lacrosse or massage ball. Press the ball against the wall with your chest and roll it gently across the muscle, applying pressure as Surgeon is Begging Men Over 40 to Strengthen These Neglected Muscles to Eliminate Chronic Neck and Upper-Back Pain first appeared on Men's Fitness on Jul 27, 2025 This story was originally reported by Men's Fitness on Jul 27, 2025, where it first appeared. Solve the daily Crossword
