Walking is a simple yet effective exercise that can offer numerous health benefits. From maintaining a healthy weight to improving mental health, walking benefits people of all ages and fitness levels.
When performed as an exercise, most individuals aim to complete 10,000 steps in a day for effective results. However, many find it challenging to meet their step goal on a daily basis. Here, the Japanese walking technique comes to your rescue. Also known as interval walking, the Japanese discovered a walking technique with more benefits than the traditional 10,000 steps. Experts around the world claim that this unique walking method can help you boost health in more ways than one.
Japanese walking technique for better health: Know the benefits
For the unversed, Japanese interval walking, also known as interval walking training, focuses on the intensity of movement rather than the number of steps taken. This walking exercise alternates between periods of fast (or brisk) walking and slow walking. It is now well-known for its simplicity and effectiveness.
How to perform
You need to alternate 3 minutes of slow walking with three minutes of brisk walking, like you are rushing to an important meeting.
- Start with a 5-10 minute warm-up to prep your muscles.
- Walk briskly for 2-3 minutes, which should elevate your heart rate significantly. Then, walk at a slower pace for 2-3 minutes to allow your heart rate to decrease.
- Repeat this for 20-30 minutes.
- Wrap up with some stretches or cool down exercises to relax your muscles.
Benefits of Japanese walking method:
1. Better mental health
Several studies have shown that exercise boosts endorphin secretion, which enhances your overall mood. Similarly, the Japanese walking technique can improve your mood and enhance overall mental health.
2. Effective weight loss
Studies show that the Japanese walking technique can help you lose more weight than moderate-pace walking. The burst of fast-paced walking increases calorie burn, while the recovery phase keeps the metabolism elevated.
3. Improved cardiovascular health
Interval walking can support heart health in various ways. It helps maintain healthy blood pressure numbers, reducing the risk of hypertension and other heart-related complications. Additionally, it is an excellent aerobic activity. Brisk walking elevates your heart rate significantly. Studies show that this method can improve cardiovascular health and fitness.
Japanese walking can also reduce the risk of stroke by improving circulation, reducing high blood pressure, and minimising cholesterol buildup in the arteries.
4. Easy on the joints
Studies indicate that interval walking is less stressful on your bones and joints than running.
5. Improves sleep
Regular exercise regulates the Circadian rhythm, leading to a more consistent sleep schedule. Practising interval walking can improve sleep patterns by helping you fall asleep faster and deepening sleep quality.
Tips for beginners
- Start slowly with shorter durations of brisk and steady walks.
- A 30-minute interval of walking can give effective results
- Always warm up and cool down to prevent muscle injuries
- Drink enough water to stay well hydrated
Japanese walking can offer some impressive benefits. It can be a fun and effective approach to losing weight and enhancing your overall health.