Americans<\/a> do not meet the recommended guidelines for aerobic and strength-training exercise, often blaming a lack of time as the main reason. Fortunately, more people are exploring workout styles that make staying active easier.<\/p>\nOne growing trend is Japanese walking, a simple yet research-backed form of exercise shown to improve blood pressure, aerobic capacity, and leg strength.<\/p>\n
If long walks aren\u2019t your thing, Japanese walking might be worth a try.<\/p>\n
In this article, we will dive deeper and discuss more about Japanese walking and how it can be a great form of exercise.<\/p>\n
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.<\/em><\/p>\nWhat is Japanese Walking?<\/h2>\n
Japanese walking involves alternating 3 minutes of fast walking with 3 minutes of slower walking for a total of 30 minutes, 4 days a week.<\/p>\n
A 2007 Japanese study<\/a> introduced this method and found that it helped lower blood pressure, strengthen leg muscles, and improve aerobic fitness in middle-aged and older adults compared with steady, moderate-paced walking.<\/p>\nIn this technique, fast walking is done at about 70 percent of your maximum effort, while slow walking is around 40 percent.<\/p>\n
The effort can be measured using a fitness tracker or heart rate monitor, but even without one, you can gauge your pace by how you feel. During the faster intervals, your breathing should become heavier, and you shouldn\u2019t be able to carry on a comfortable conversation.<\/p>\n
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