New walking trend from Japan redefines exercise

The Economic Times features in a latest article that walking, often considered the simplest form of exercise, has received a revolutionary makeover in Japan. 

Known as Interval Walking Training (IWT), this method turns everyday strolling into a scientifically backed fitness routine that’s gaining attention worldwide. Developed by exercise physiologist Dr. Hiroshi Nose, IWT alternates between three minutes of brisk walking and three minutes of relaxed pacing over a 30-minute session, repeated five times. The result? Improved heart health, stronger legs, and the potential to slow down biological aging.

Unlike traditional High-Intensity Interval Training (HIIT), which involves intense sprints or cycling, IWT uses walking to achieve similar metabolic benefits. Despite its gentle appearance, the approach boosts metabolism, enhances cardiovascular health, and burns fat more effectively than low-intensity exercises. Clinical studies conducted in Japan have shown that individuals who practiced IWT four times a week for three months experienced significant improvements in cholesterol, blood pressure, blood sugar, and muscle strength. One participant, a 68-year-old man, reached a heart rate of 130 beats per minute during the brisk intervals — similar to moderate cycling.

The success of IWT lies in its balance of timing and intensity. During the brisk intervals, the body taps into glycogen reserves and increases oxygen demand, triggering a cascade of metabolic benefits. This alternating cycle of effort and recovery mirrors elite athlete training but with much lower impact, making it ideal for seniors, beginners, or anyone recovering from a sedentary lifestyle.

The benefits extend beyond physical fitness. The increased blood flow from IWT helps detoxify the body, improve nutrient absorption, and even sharpen mental clarity. To elevate your walking routine further, light weights, backward walking, or zig-zag paths can enhance muscle tone, calorie burn, and neuromuscular coordination.

In a world dominated by gym memberships and fitness trackers, IWT offers a refreshing approach to exercise—one that is accessible, effective, and enjoyable for all ages. So, next time you think about skipping a workout, remember: a smarter walk might be your shortcut to a longer, healthier life.

By Naila Huseynova