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Yahoo
5 days ago
- Health
- Yahoo
Just 30 minutes a day of ‘Japanese walking' may help you get in shape
Walking can be a go-to solution for many of life's challenges. Whether you're stressed, depressed or simply need a low-impact way to get in shape, walking can help. As one of the most accessible exercise options out there, it's suitable for a variety of people. One particular technique, known as interval walking training (IWT) or 'Japanese walking,' is getting renewed attention after going viral on TikTok. Nearly 20 years ago a team led by Hiroshi Nose and other researchers from Japan published a study that found that middle-aged and older people who did high-intensity interval walking had lower blood pressure, stronger thigh muscles, and better aerobic capacity than walkers the same age who kept a more moderate, continuous pace. Subscribe to The Post Most newsletter for the most important and interesting stories from The Washington Post. In the study, the volunteers did three minutes of fast walking followed by three minutes at a slower pace, for 30 minutes per day at least four days per week. 'One of the most surprising findings was that IWT markedly increased physical fitness and decreased blood pressure after the 5-month intervention whereas these improvements were not observed in the moderate-intensity continuous walking group,' said Shizue Masuki, a researcher on the team and professor at Shinshu University Graduate School of Medicine in Matsumoto. (The people in the control group aimed to take at least 8,000 steps a day, although a specific step goal, like the often-cited 10,000 per day, is no longer considered to be the holy grail of healthy walking.) IWT got its nickname because the study was conducted in Japan, but the walking technique isn't necessarily more popular in Japan than anywhere else, Masuki said. - - - The benefits of interval walking training Since that report, which came out in 2007, more recent studies have been published, including one in 2023 of people with Type 2 diabetes and another in 2024 of people 65 and older. Those found that walkers who did IWT had improved cholesterol, flexibility, BMI and cardiorespiratory endurance compared to control groups. 'When you increase your intensity of walking or other exercise that raises your heart rate, it's helpful to cardiovascular health and increases aerobic capacity. It puts healthy stress on the heart, which increases its capacity to function better and decreases resting blood pressure,' said Mir Ali, general and bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, Calif. 'Once you're settled down from that increase, over time, your blood pressure improves.' Masuki said that additional studies by her team have also shown that the walking technique has benefits for sleep, cognitive function and depression. 'Mindful walking, especially in green space, has been shown to lower blood pressure, reduce cortisol, improve focus and sleep, and help regulate mood,' said Barbara Walker, an integrative health and performance psychologist at University of Cincinnati Health. 'When paired with an interval walking approach, it becomes even more psychologically impactful: blending the benefits of nature exposure with the motivational structure of achievable physical goals.' - - - How hard is interval walking training? Of course, the best workout is the one you'll actually do. And you might wonder, if fast walking is so great, why not just do that for 30 minutes? IWT seems to be more doable than walking at an intense pace the entire time, said Masuki. Her research team instructed one group of their middle-aged and older subjects to walk continuously at the high intensity level for 30 minutes a day. 'However, no one completed the program, and they complained that the program was too boring and too difficult,' she said. Most studies have found about 60 to 90 percent of people can achieve the goals of IWT. One factor might be the amount of time it takes. For some, walking goals that require hours of accumulating steps throughout the day might even be discouraging because it takes too long. 'While doing 10,000 steps can improve blood pressure, sugar control and even lipid levels, doing interval walking for a shorter time can do the same benefits and more,' said Patrick Fratellone, a preventative cardiologist in New York City and Fairfield, Connecticut. - - - How to try interval walking - Start slowly and carefully All of our experts shared a common piece of advice - start slow. You don't have to jump into 30-minute interval sessions right away. Ali said even 15 minutes twice per day is still beneficial, and you can still try those intervals within that. Work up to the recommended amount of exercise for adults in the U.S. - 150 minutes of physical activity each week, for example, by doing 30 minutes at a time, 5 days per week. Adding in two days of muscle-strengthening activity would help meet the federal guidelines for exercise. As always, talk to your doctor before beginning any new exercise program. 'We shouldn't take a previously sedentary person and put them in a high-intensity interval training program,' said Sarah Crawford, a physical therapist in Cincinnati. 'That's why practices like mine stay in business.' - Use unofficial metrics In the 2007 study, the volunteers aimed to do three minutes of walking at 70% of their peak aerobic capacity or VO2 max, which is a measure of the maximum amount of oxygen the body can process, followed by three minutes at 40% of their peak aerobic capacity. While some fitness trackers will give you this number, a good rule of thumb is that you shouldn't really be able to talk for the whole three 'fast' minutes in IWT, Crawford said. For the slower interval, she said you should be able to maintain a conversation, but also keep a sweat going. She sometimes recommends patients choose a landmark, like mailboxes, and walk past the first 10 quickly, then the next 10 more slowly. - Watch for improvements Your heart rate and breathing recovery may improve over time, Crawford said. Pay attention to when you recover enough to do another quick interval, she said. 'How long do we stay there [at 70 percent], and how long does it take at the 40 percent threshold to recover enough to go back up into that 70 percent again?' Regardless of the type of walking you try, you're bound to see benefits, said Crawford: 'Walking is safe, low impact, easily accessible, getting somebody out in Earth and off a computer, in feedback with trees and plants and animals,' she said. 'It has sun exposure, light exposure, and sensory overdrive of being outside. It is, hands down 100 percent the best form of exercise for all human beings.' Related Content He may have stopped Trump's would-be assassin. Now he's telling his story. He seeded clouds over Texas. Then came the conspiracy theories. How conservatives beat back a Republican sell-off of public lands
Jordan News
5 days ago
- Health
- Jordan News
Interval Walking: The Japanese Technique for Boosting Health and Fitness - Jordan News
Interval Walking: The Japanese Technique for Boosting Health and Fitness Walking can be the perfect solution to many of life's challenges. Whether you're dealing with stress, depression, or simply looking for an easy way to improve your fitness, walking offers a helpful and accessible exercise option for a wide range of people. اضافة اعلان A specific method known as interval walking training, or 'Japanese walking,' has gained renewed attention following its viral spread on TikTok. About 20 years ago, a study led by Hiroshi Nose and other researchers in Japan found that middle-aged and older adults who practiced high-intensity interval walking experienced lower blood pressure, stronger thigh muscles, and better aerobic capacity compared to those of the same age who walked at a steady moderate pace. In that study, participants walked briskly for three minutes followed by three minutes of slower walking, repeated for 30 minutes a day, at least four days a week. Shizue Masuki, a member of the research team and professor at Shinshu University's Graduate School of Medicine in Matsumoto, said: 'One of the most surprising findings was that interval walking significantly improved fitness and reduced blood pressure after five months, while no such benefits were observed in the group that maintained moderate, continuous walking.' She added that the control group was instructed to walk at least 8,000 steps daily, although she noted that aiming for a specific number like 10,000 steps is no longer considered the gold standard for healthy walking. The term 'Japanese walking' originated simply because the study was conducted in Japan. However, according to Masuki, the technique isn't necessarily more popular there than in other countries. Benefits of Interval Walking Training Since the 2007 report, newer studies have reinforced its benefits. A 2023 study on people with type 2 diabetes and another in 2024 involving individuals aged 65 and older found that those who practiced interval walking improved their cholesterol levels, flexibility, BMI, and cardiovascular endurance compared to control groups. Dr. Mir Ali, a general and bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center in Fountain Valley, California, told The Washington Post: 'When you increase the intensity of walking or any other activity that raises your heart rate, it improves cardiovascular health and aerobic capacity. It places healthy stress on the heart, enhancing its performance and lowering resting blood pressure over time.' Masuki also noted that her team's research found benefits for sleep, cognitive function, and depression. Barbara Walker, a health and performance psychologist at the University of Cincinnati, added: 'Mindful walking—especially in green spaces—has been shown to lower blood pressure, reduce cortisol levels, improve focus and sleep, and regulate mood.' She noted that combining mindful walking with interval walking enhances its psychological effects by merging the benefits of nature exposure with the motivating structure of physical goals. How Hard Is Interval Walking Training? Masuki noted that while continuous walking may seem easier than high-intensity walking, her team's research revealed otherwise. Participants in the high-intensity group were asked to walk briskly for 30 minutes a day—but none could stick with it, reporting it as boring and too difficult. Most studies found that 60–90% of people can successfully complete interval walking programs. A key reason might be time efficiency. Long durations of continuous walking required to accumulate step goals may feel discouraging to some. Dr. Patrick Fratellone, a preventive cardiologist in New York City and Fairfield, Connecticut, said: 'While 10,000 steps a day can improve blood pressure, blood sugar, and lipid levels, shorter periods of interval walking can offer the same or even greater benefits.' How to Try Interval Walking Start Slow and Smart Experts advise: start gradually. You don't need to jump into 30-minute interval sessions right away. Dr. Mir Ali suggested 15-minute sessions, twice daily, are still beneficial. You can work your way up to the U.S. recommended 150 minutes of moderate physical activity per week—30 minutes a day, 5 days a week—plus two days of strength training. Experts also stress the importance of consulting a physician before starting any new exercise regimen. Sarah Crawford, a physical therapist in Cincinnati, noted: 'You can't take a sedentary person and place them into a high-intensity interval walking program right away.' Use Informal Tracking Methods Crawford recommended using simple cues. During the three-minute 'fast' intervals, you shouldn't be able to hold a conversation. During the slower intervals, you should be able to talk—but still sweat. She sometimes tells patients to pick visual markers like mailboxes: speed up for 10, then slow down for the next 10. Track Your Progress According to Crawford, heart rate and breathing efficiency should improve over time. 'Watch how quickly you recover before starting another fast interval. How long can you stay at 70% intensity, and how long do you need at 40% to recover before going back up again?' She concluded: 'No matter what kind of walking you try, you'll experience real benefits. Walking is safe, low-impact, accessible, gets you away from the computer, and connects you with trees, plants, animals, and sunlight. It's without a doubt the best form of exercise for all humans.' – Agencies
