August 10, 2025 | 09:18 pm
Japanese walking, known as Interval Walking Training (IWT), is an interval walking method that alternates between slow and fast speeds. This method, initially developed by Japanese researchers, has become a global trend after being popularized by Australian content creator Eugene Teo.
Teo successfully simplified the science-based exercise through his content, which has been viewed tens of millions of times. He aims to help people who feel pressured by the 10,000 steps per day target.
As quoted from the LA Times, he said people don't like fitness jargon and scientific terms. If he wants to influence millions of people worldwide, he wants to make fitness advice and scientific jargon more accessible.
Benefits of Japanese Walking
The essence of Japanese walking is a simple yet structured interval training protocol. According to data gathered by Healthline, the Japanese walking method consists of walking quickly for three minutes (at about 70 percent maximum capacity), followed by walking slowly for three minutes (at about 40 percent capacity). This cycle is repeated five times until the total exercise duration reaches 30 minutes. Healthline recommends doing this method five times a week.
The benefits of this method are not unfounded. An initial study that tested this method on over 200 adults with an average age of 63 years proved its superiority.
The results showed that Japanese walking significantly outperformed regular walking in improving various health indicators, such as blood pressure, blood sugar levels, body mass index (BMI), aerobic capacity (cardiovascular and lung fitness), and muscle strength that supports balance.
One of the greatest advantages of this method is the level of consistency among the participants. The study noted that 95 percent of the participants were able to follow the entire exercise protocol. According to Healthline, this proves that Japanese walking is not only effective but also realistic as a long-term routine.
This finding is further supported by Kristian Karstoft's 2024 study review. In the review, Kristian concluded that its health benefits have been scientifically proven, both for healthy middle-aged and elderly individuals, and for those with metabolic diseases.
"Compared to energy-expenditure and time-duration matched continuous walking training, IWT is superior for improving physical fitness, body composition, and glycemic control in individuals with type 2 diabetes," as reported by Healthline.
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