The Japanese Walking Method Lowers Blood Sugar and Blood Pressure—a Harvard Doc Explains How
Learn how interval walks may help ease menopause symptoms, too
Sushi, cherry blossoms and a deep (and totally justified) cultural affinity for cats are just a few of the things we associate with Japan. And now, TikTok is adding Japanese walking to that list. The popular health trend calls for alternating between fast and slow walking, also known as interval walking. Here, a Harvard doctor shares everything you need to know about the Japanese walking method, including its proven health benefits and fun, simple strategies to maximize the benefits.
What is the Japanese walking method?
Japanese walking is based on a study done in Japan in which “folks would walk at a higher intensity for three minutes, then back off and walk at a lower intensity for three minutes and just keep cycling through that for 30 minutes,” explains Sarah Eby, MD, PhD, Assistant Professor of Physical Medicine and Rehabilitation at Harvard Medical School and a physician-scientist with Mass General Brigham and the Spaulding Rehabilitation Network.
Woman's World Answers
It was developed by professor Hiroshi Nose and associate professor Shizu Masuki at Shinshu University in Matsumoto, Japan. In case you’re wondering what constitutes high vs. low intensity, the former is about 70 percent of your maximum heart rate, while the latter is about 40 percent. (You can learn all about heart rate zones here.)
But for those of us less mathematically inclined, an easier way to gauge go-go-go vs. slow-slow-slow is to take the “talk test”: “You don’t necessarily need to have a heart rate monitor” or fitness tracker, says Dr. Eby. “At a faster pace, you can get a few words out, compared to a slower pace where you’re fine to carry on a continuous conversation.”
Health benefits of the Japanese walking method
“Studies looking specifically at interval walking [Japanese walking] show that it can improve physical fitness, muscle strength and blood sugar control,” shares Dr. Eby. A study in Mayo Clinic Proceedings also found that four days per week of Japanese walking helped ward off age-related increases in blood pressure. (Discover what a normal blood pressure reading is for your age here.)
In a world of walking workouts, what makes interval walking training so effective? “Those high-intensity interval bursts push our muscles and even foster neural connections so that we get more health benefits,” Dr. Eby reveals.
Simply put, our body is an adaptation machine that quickly gets used to the same-old workout, leading to diminishing returns. But punctuating moderate-pace walks with spurts of up-tempo activity keeps our body on its toes. That “stress” forces it to respond—to grow stronger and healthier.
Dr. Eby adds that 150 minutes of moderate-intensity aerobic activity per week reduces “all-cause mortality, coronary heart disease, stroke risk, type 2 diabetes and can even decrease the risk of cancer.” And when you factor in that walking is also a proven antidepressant, you have a potent argument for giving the Japanese interval walking method a try.
Why perimenopausal & menopausal women should try interval walking
The nature of the Japanese walking method—intervals of fast and slow movement—helps the body improve neuromotor control and neuromotor functioning, explains Dr. Eby. “This can stimulate the hormonal response, helping us adapt to the very significant changes that happen [in midlife and beyond].”
Your Japanese walking method guide
New to the Japanese walking method? Here, Dr. Eby suggests a few simple ways to jumpstart your routine and get the most out of interval walking:
Begin with 30 seconds
That’s not a misprint: Though the Japanese walking method entails alternating between fast and slow clips in three-minute increments, walking is all about, well, taking baby steps.
“If you’re not used to it, start with a five-minute walk at an easy pace just to get your body accustomed to moving again,” Dr. Eby suggests. “Then take it up a notch by adding in a 30-second burst of faster walking—you want to build success on top of success and this will spur momentum.”
Time it right with your favorite playlist
No need to bring a stopwatch to time your Japanese walking workout: “You might just make a 30-minute playlist, with songs that are two to three minutes long, alternating between faster tempo music that will make it easy for you to keep up the pace and slower songs that will help you recover and catch your breath,” she suggests.
Make it a social (interval) stroll
Walking with a friend isn’t just fun, it’s also shown to help us reap even more benefits from exercise. “The added social aspect boosts motivation and introduces a little bit of accountability,” Dr. Eby notes.
Keep surprising your body
Whether you tackle a few hills or walk backwards for a bit to flex your brain and engage different muscles, as you make progress, consider ways to spice up your routine a few times a week. After all, variety is the key to reaping more rewards from the Japanese walking method.
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