A Simple 30-Minute Routine With Major Health Benefits
A new fitness craze called Japanese walking is taking over social media—and for good reason. The 30-minute routine alternates between slow and fast-paced walking, offering a simple yet effective way to improve cardiovascular health, muscle strength, and endurance. Unlike trendy gym workouts or expensive equipment-based regimens, this exercise only requires one thing: stepping outside your door.
“What I like about Japanese walking is that anyone can do it,” said Dr. Irvin Sulapas, sports medicine physician at UTHealth Houston. “You don’t need to do super high-intensity workouts to see health improvements.”
Originally developed by Japanese researchers over 20 years ago to improve fitness among middle-aged and older adults, the method—formally known as high-intensity interval walking—was designed to combat conditions like diabetes, obesity, and hypertension. The practice has recently regained global attention thanks to new studies confirming its effectiveness.
The Science Behind the Trend
In early studies, researchers found that interval walking significantly lowered blood pressure and improved aerobic capacity. A 2009 review reported that five months of training increased physical fitness and reduced disease risk markers by 10% to 20%.
More recent research in 2025 confirmed these benefits. Participants who practiced Japanese walking for five months saw measurable gains in VO₂ max (a key indicator of cardiovascular endurance), leg strength, and resting blood pressure.
“Japanese walking is intriguing because it’s not intimidating,” said Dr. Sergiu Darabant, a cardiologist at Miami Cardiac & Vascular Institute. “It offers an approachable entry point for people moving from a sedentary lifestyle.”
How to Practice Japanese Walking
The original method involves alternating three minutes of brisk walking at about 70% of your maximum effort with three minutes of slower walking at 40% effort. Repeat for at least 30 minutes, four to five days per week.
According to experts, brisk walking typically means maintaining a pace near 4 miles per hour, or about a 15-minute mile—fast enough to elevate your heart rate but not break into a jog.
“If you’re using a treadmill, set the incline to 1–2% to mimic outdoor terrain,” Sulapas suggested. Still, both doctors agree that walking outside—especially in nature—provides greater mental and physical benefits, including reduced anxiety and improved mood.
Safety should come first: consult a physician before starting any new exercise routine and stop if you experience discomfort or pain.
Building Consistency and Progress
As fitness improves, walkers can gradually transition to jogging, hill walking, or using a weighted vest to increase intensity. But both experts stress that consistency is the key to long-term success.
“Exercise is a marathon, not a sprint,” said Darabant. “Start gradually, stay consistent, and aim for sustainable lifestyle change.”
Sulapas echoed the sentiment, calling interval walking an ideal foundation for long-term health. “You can always up the intensity later,” he said. “But even sticking with Japanese walking delivers real benefits.”
For both physicians, the workout isn’t just theoretical—they practice it themselves. Sulapas uses Japanese walking to finish half-marathons, while Darabant turns to it as his go-to quick workout when short on time.
