This technique, recently highlighted by gastroenterologist Dr. Saurabh Sethi, focuses on alternating between brisk and slow walking. Instead of counting steps, the emphasis is on the intensity and rhythm of walking, making it more practical and impactful for long-term health.

Dr. Sethi explains: “Alternate three minutes of brisk walking, as if rushing to an important meeting, with three minutes of slow walking. Do this for 30 minutes daily, and the results are impressive.”

Here are seven powerful benefits of Japanese interval walking:

Better blood pressure regulation
Interval walking helps maintain optimal blood pressure, lowering the risk of hypertension and its complications.

Reduced risk of stroke
By improving circulation, controlling blood pressure, and minimizing cholesterol buildup, this method reduces stroke risk while supporting brain health.

Enhanced mood and mental well-being
The technique boosts endorphin levels, relieving stress and elevating mood—helping you feel calmer and more positive.

Stronger immunity
Consistent interval walking strengthens the immune system, improving the body’s defenses against common infections.

Improved sleep quality
Regular practice can reset circadian rhythms, making it easier to fall asleep and ensuring deeper, more restorative rest.

Better cardiovascular health and fitness
Brisk intervals elevate the heart rate, strengthening the heart and lungs without the joint stress associated with running.

Weight loss and metabolic boost
Alternating speeds burns more calories than steady walking, increases metabolism, improves muscle strength, and enhances blood sugar control.

How to Practice Interval Walking

Begin with a 5–10 minute warm-up.

Walk briskly for 2–3 minutes, raising your heart rate.

Switch to a slower pace for 2–3 minutes.

Repeat this cycle for 20–30 minutes.

End with a 5–10 minute cool-down and light stretches.

Unlike the rigid 10,000 steps rule, Japanese interval walking is flexible, effective, and achievable even with a busy lifestyle. In just half an hour, you can reap significant benefits for your heart, mind, and body, proving that quality of movement matters more than quantity of steps.

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