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A specific type of exercise known as “Japanese Walking,” said to add years to your life, is gaining momentum worldwide with fitness newbies and enthusiasts.<\/p>\n
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Scientists have found that regular exercise improves mental and physical health, lowering the risk of anxiety by almost 60%<\/a>. And they recommend walking as one of the best exercises of all. There are many ways to take healthy walks like \u201cawe walks\u201d<\/a> and \u201cmindful walks.<\/a>” Now, another type of exercise called \u201cJapanese Walking\u201d is taking the Internet by storm. And recent studies show that this science-backed trend has the potential to add years to your life.<\/p>\n What\u2019s So Special About \u2018Japanese Walking\u2019?<\/p>\n The Japanese Walking trend is gaining worldwide momentum among fitness newbies and enthusiasts. This accessible approach to exercise promises health benefits without the intimidation of traditional workouts. Global searches for Japanese Walking hit 329,000 searches last month alone, a 154% increase.<\/p>\n A functional fitness expert tells me why this high-intensity walking routine is the hottest ticket on the planet. Trond Nyland, CEO of Fynd<\/a>, describes this simple walking method as the best way to start a more active lifestyle, and it\u2019s changing how beginners view fitness. \u201cThe beauty of Japanese Walking is how effortlessly it fits into everyday life,” Nyland says. \u201cIt\u2019s simple, low-impact and easy to maintain, making it an ideal starting point for anyone new to fitness. It removes the usual barriers, making consistent movement that is accessible and achievable for almost anyone.\u201d<\/p>\n Japanese Walking alternates between three minutes of normal-paced walking and three minutes of brisk walking for a total of 30 minutes. Think of it as a fast-then-slow-then-fast-again high-intensity walking routine. You complete three minutes of fast walking (about 70% of your peak aerobic capacity), then switch to three minutes of slow walking (about 40% of your peak aerobic capacity). This pattern, repeated over a set time, improves overall fitness and encourage consistent physical activity:<\/p>\n 1. Three minutes at 40% of max pace.<\/p>\n 2. Three minutes at 70% of max pace.<\/p>\n 3. Repeat steps 1 and 2 at least 5 times in a row.<\/p>\n This simple fast-slow walking method boosts VO2 Max–the optimum rate at which your heart, lungs and muscles can effectively use oxygen during exercise–without logging thousands of steps. It\u2019s based on a 2007 study in Mayo Clinic Proceedings<\/a> where scientists divided two groups of 50 and 60-year-old men and women into two groups. The first group of moderate walkers took 8,000 steps per day at an easy pace, around half of the max pace they could walk. The second group did what eventually became the \u201cJapanese Walking\u201d trend.<\/p>\n After walking four times per week for five months, Japanese walkers gained more thigh muscular strength than the moderate walkers. Japanese walkers also raised their peak aerobic capacity (VO2 Max) and dropped their systolic blood pressure an average of 10 points for men and eight points for women, compared to drops of just one or two points for moderate walkers. Scientists conclude that changing your pace while walking reduces your biological age by giving your aerobic capacity a boost.<\/p>\n Why \u2018Japanese Walking\u2019 Is The Gateway to Fitness<\/p>\n Nyland explains that Japanese Walking stands out because it breaks the \u201call or nothing\u201d mindset that stops so many people before they even start. \u201cYou don\u2019t need to push yourself to exhaustion to see results,\u201d he mentions. \u201cModerate, consistent effort can actually lead to better long-term progress than occasional intense workouts. It\u2019s a reminder that fitness doesn\u2019t have to be extreme to be effective.\u201d<\/p>\n