A TikTok-fueled revival of a Japanese walking method is helping people improve heart health and muscle strength without needing a gym or complex routine.
Social Media Breathes New Life into Interval Walking
A new fitness trend called “Japanese walking” is gaining traction on TikTok, drawing attention to an exercise method rooted in a 2007 Japanese study. The technique involves alternating between fast and slow walking and is now being praised for its surprising health benefits, especially among older adults and those new to cardio workouts.
Backed by Research, Revived by TikTok
The method, originally researched nearly two decades ago, found that switching between three minutes of brisk walking and three minutes at a slower pace for 30 minutes a day, four times a week, produced greater improvements in blood pressure, muscle strength, and aerobic capacity than steady-paced walking.
Today, influencers and fitness coaches online are rebranding this science-backed technique as “Japanese walking,” making it more approachable and popular among younger and older audiences alike.
An Accessible Exercise for All
Experts say the method’s simplicity makes it especially effective for individuals who may not be ready for high-impact workouts. Nancy Salbach, professor at the University of Toronto’s Rehabilitation Sciences Institute, emphasizes that the key lies in the high-intensity bursts, which elevate heart rate and drive more significant fitness gains.
“You probably can do better if you can run, but not everybody wants to go for a run,” she said, noting the added mental health perks of walking in green spaces or with a companion.
Practical, Flexible, and Social
Beyond physical health, the trend encourages social engagement and outdoor activity. Walking with friends, in parks or neighbourhoods, can enhance motivation and emotional well-being. Fitness experts also stress that the technique doesn’t require perfection — there’s no need for stopwatches or fitness trackers to see benefits.
“It’s about variety and effort, not precision,” said Stephen Cheung, a kinesiology professor and senior research fellow at Brock University.
Not a Miracle, But a Motivator
Though some online claims suggest the method is vastly superior to conventional walking, researchers advise a balanced view. Cheung estimates a 5% increase in benefit over steady walking and warns against expecting dramatic calorie burn or rapid weight loss.
Still, the psychological motivation and novelty of interval walking may help people stick to regular movement — a key factor in long-term fitness.
Fits Within National Guidelines
Canada’s 24-Hour Movement Guidelines recommend 150 minutes of moderate to vigorous activity weekly for adults, plus muscle-strengthening activities twice per week. High-intensity interval walking can easily help meet those targets, especially for beginners.
“This isn’t a magic bullet,” Cheung noted. “But if you’re already walking, adding short bursts of speed could be a simple, effective way to level up.”
For continuous coverage and real-time updates, keep following Maple News Wire.
