Japanese interval walking: AIIMS doctor explains why it works, and how it could be the key to longevity

Not everyone can, or wishes to, take 10,000 steps per day. Even though this benchmark has been linked to healthier hearts and well-being, a more efficient process has gained popularity over the last few years. It's called interval walking, and it originated in Japan. If you are one to wonder, what contributes to a longer life-span of Japanese people, then this might be the answer! Take a look

What is so unique and remarkable about this method is not only how effectively it works, but how brief an amount of time it demands compared to the lengthy walks people normally try to accomplish, the 10,000-step goal. Interval walking has also been shown to improve cardiovascular well-being, lower blood pressure, and even boost mood and energy.

Dr. Saurabh Sethi, in his Instagram post highlights the importance of Japanese interval walking and its benefits for our overall health, here he lists the reasons and how to do perform this walking style.

What is interval walking

Interval walking is a technique in which one alternates between different paces of walking. Instead of keeping up one steady pace during the walk, this method involves slowing down and speeding up in intervals.

Here's how to do it:

• Start with a slow walk and continue it for 3 to 5 minutes to get yourself loosened up.
• Walk fast for thereafter for 3 minutes, like you're running late.
• Slow down again for 3 minutes at a relaxed pace.
• Repeat the routine for about 30 minutes to have an impact
• Complete with a 3 to 5 minute cool-down stroll.

This alternating rhythm of work and rest pushes the body in ways that steady walking does not.

Is it better than a 10,000-step goal

Taking 10,000 steps takes dedication and time. While it is healthy, it appears somewhat out of reach for those with busy schedules, joint pains, or arthritis knees. Interval walking offers most of these benefits in a shorter time span and with less joint stress.

As it involves periods of higher intensity, interval walking builds endurance, increases heart rate, and even consumes more calories than a longer walk at a steady pace. Walking involves various activities apart from just completing steps; it engages the whole body, and similarly, this method also does so!

Research backed

This technique isn't just popular because it sounds easy. It's supported by science. In a 2007 medical journal study, interval walking was shown to boost aerobic capacity, build thigh muscle, and reduce blood pressure more than walking at one pace.

The study found that older people who practiced interval walking had better cardiovascular health, and were less prone to age-related weakness and fatigue. Not only does it reduce blood pressure, but scientific evidence also suggests that it helps boost good cholesterol, particularly in those who suffer from type 2 diabetes.

Other potential benefits

People using interval walking regularly have better sleep, reduced stress levels, and a stronger immune system. Because it is quicker and does not require a gym or equipment, it can be easily fit into one's routine.

It also helps with a better mood and mental clarity. The pace change disrupts the tedium, making walking not feel as much of a task but rather an engaging one.