Is Japanese Walking Better Than 10,000 Steps?

The goal of walking 10,000 steps a day has long been treated as the gold standard for a healthy lifestyle.

However, this target originated from a 1960s Japanese marketing campaign for a pedometer, not from scientific research.

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Studies now suggest that around 8,000 steps can significantly reduce health risks, but hitting even that number can take over 90 minutes, which is a challenge for many busy people.

An alternative, known as "Japanese walking," is gaining popularity online. This method takes just 30 minutes a day and is claimed to offer greater benefits than walking 10,000 steps. But do these claims hold up?

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What is the Japanese Walking Method?

The method is a form of high-intensity interval walking training (IWT). It involves a 30-minute sequence, repeated five times without breaks:

• Three minutes of walking at a low intensity (a relaxed pace).
  
  
• Three minutes of walking at a high intensity (a brisk pace).
  
  

The Science Behind It

This protocol comes from a 2007 study published in the Mayo Clinic Proceedings journal. The study compared the effects of IWT to moderate-intensity continuous walking over five months.

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The results were significant. The IWT group showed greater improvements in thigh muscle strength (13-17% increase) and peak aerobic capacity (8% increase) compared to the continuous walking group.

They also experienced a greater reduction in blood pressure, even though they spent less total time walking each week.

The study concluded that IWT may protect against age-related declines in muscle strength, aerobic capacity, and blood pressure.

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More recent research supports the idea that adding intensity to your walk is beneficial. Dr. Elroy Aguiar, an assistant professor at the University of Alabama, found that even one minute of high-intensity activity daily can improve health outcomes and reduce metabolic syndrome risk factors.

The Verdict: Is It Worth It?

The Japanese walking method offers an impressive return on investment for a 30-minute workout.

It provides a time-efficient way to gain many of the health benefits associated with a larger volume of walking. It’s particularly useful for those short on time who want to fit health-boosting movement into their day.

However, there are a few points to consider. This 30-minute session typically amounts to around 3,500 steps, which is less than the 8,000 steps repeatedly linked to positive health outcomes.

Therefore, it might be best to use this method as part of your daily activity, rather than the entirety of it.

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Another factor is enjoyment. The rigid structure of interval training can make it harder to appreciate your surroundings or socialize during a walk, potentially reducing some of its stress-busting mental health benefits.

Ultimately, consistency is key. If you enjoy the structure of the Japanese walking method and can stick with it, it's an excellent way to maintain a sustainable movement habit.

If not, finding another form of moderate- to high-intensity exercise that you enjoy will deliver the best long-term results.

Source: independent

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.