Japanese Walking: The Viral Wellness Trend Backed by Science
“Japanese walking” is rapidly gaining popularity across social media platforms, especially TikTok, for its simple method and powerful health benefits. But while it may seem like the latest fleeting trend, experts say it’s backed by serious science — and it may be one of the most effective and manageable ways to improve overall health.
Originating in Japan, the technique involves alternating three minutes of fast-paced walking with three minutes of slower-paced walking, repeated over a 30-minute period. Unlike traditional cardio routines, this method is designed to challenge the body in short bursts — a concept known in exercise science as the “overload principle.”
The approach was developed in a 2007 study led by Hiroshi Nose and Shizue Masuki, both professors at Shinshu University. In the original research, 246 older adults were divided into three groups: one that did not engage in walking, one that walked continuously at a moderate pace, and one that followed the new interval walking program. The outcomes were striking. Participants in the interval group saw greater improvements in leg muscle strength, cardiovascular endurance, and blood pressure control compared to those in the moderate group.
Further studies have reinforced the early findings. A subsequent study involving more than 700 participants demonstrated additional benefits, including enhancements in cognitive function, reductions in depression, and better sleep quality—key indicators of long-term well-being.
The science behind these changes is grounded in how our bodies respond to physical stressors. Interval walking engages both the muscular and cardiovascular systems in a way that continuous exercise may not. As explained by John Buckley, a professor of exercise physiology at Keele University in the United Kingdom, the goal is to challenge the heart and muscles just enough to force adaptation.
“One’s fitness and health is affected by both how healthy the muscles are in terms of their metabolism and how well your heart and lungs and circulation work,” said Buckley.
“To get those organs to adapt, we have to push them,” he added. “By inducing these little zaps of hard exercise, we are pushing the muscles and the heart and lungs into a region where they then have to adapt a bit more.”
This pattern reflects our evolutionary design. Throughout history, humans have engaged in intermittent bursts of exertion—think chasing prey or escaping a predator—followed by longer periods of lower-intensity movement, such as walking or foraging.
When practiced regularly, Japanese walking could play a significant role in addressing modern lifestyle diseases. According to Buckley, activities like this help improve insulin sensitivity, lower blood pressure, and increase post-exercise energy expenditure, making it promising for people dealing with or hoping to prevent diabetes, heart disease, and obesity.
“Even modest amounts of activity can bring our blood glucose down and can bring our blood pressure down,” Buckley said.
“Those two things are probably the long-term things that have the biggest effect on people’s heart and people’s circulation to their brain to prevent them from having a stroke.”
Beyond physical health, this walking method may also provide significant mental health benefits. Buckley noted the mental focus required during high-intensity segments could lead to a mindfulness effect, where individuals are present in the moment and engaged in their activity.
“If you have to up the intensity, then your mind has to be focused on that activity at the time,” he said.
This observation is supported by recent data indicating that High-Intensity Interval Training (HIIT) can reduce symptoms of anxiety, particularly among those with lower baseline anxiety levels.
One of the biggest strengths of Japanese walking is its accessibility. It doesn’t require a gym, special equipment, or extensive experience. Its basic concept can also be applied to other forms of physical activity — including biking, swimming, or resistance training—making it an adaptable routine for a wide range of users.
In a world overwhelmed by complex fitness plans and unrealistic health goals, Japanese walking offers a low-barrier, highly effective way to enhance physical and mental health. And according to experts, the science more than supports its viral hype.
SOURCE: Keele University – United Kingdom
