The Japanese Walking method has become a viral sensation on the internet, particularly on TikTok and YouTube. The health trend promises to provide the benefits of a 10,000-step walk within 30 minutes. The best part is that it needs no expensive gym equipment but just comfortable footwear and motivation. The process is switching between fast and slow walking every three minutes. It is an easy regimen, but can it actually enhance your health as promised?
This method was initially discovered in Japan by scientists to assist individuals, especially those aged 40 and above, in increasing their fitness without the use of high-impact activities. The concept is straightforward: walk speedily for three minutes, reduce your pace for the subsequent three minutes, and repeat for around 30 minutes, at least four times a week. The quick walking must be quick enough that you can’t carry on a conversation comfortably, whereas the slow pace is slow enough for your body to rest.
Studies suggest that Interval Walking Training (IWT) can lead to major health improvements. People who practice it regularly can see better aerobic capacity, lower blood pressure, improved muscle strength, and even better BMI. This approach has also been shown to help with weight loss, with an average reduction of three to five kilograms over several months.
Apart from physical health, this walking method may also benefit brain health. It helps stimulate areas of the brain that control memory and mental wellbeing, making it a good option for improving both physical and mental health.
The reason why Japanese Walking has become so popular is its simplicity and low-impact nature. It is an easy way to get in shape without needing expensive gym memberships or equipment. Plus, it is accessible to people of all ages and fitness levels.
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