You Don’t Need HIIT to Get Fit. Try Japanese Walking Instead 

Whenever you open social media, you see a plethora of fitness gurus promoting high-intensity workouts, and they come with taglines like “ Go hard or go home” or “ Power through the pain. Pride comes after. “  In a world obsessed with fitness training, there is quite a revolution happening, which is called Japanese walking. 

This is not a traditional walk, but a walk based on precision and proven results. Dr. Kristian Karstoft, clinical associate professor at the University of Copenhagen, said:

Compared to energy-matched continuous walking, IWT (Interval walking training) is superior for improving physical fitness, body composition, and glycemic control. Especially in individuals with type 2 diabetes.” 

Dr. Sarah F. Eby, MD, PhD, a sports medicine specialist at Mass General Brigham Sports Medicine and assistant professor at Harvard Medical School, explains:

“Studies have shown that interval walking training improves physical fitness, muscle strength, and glycemic control. It’s also a great way to meet recommended physical activity guidelines without the risks associated with more intense workouts.” 

Furthermore, as Dr. Shizue Masuki, MD, PhD, co-developer of IWT at NIHN, said

“We are not trying to make everyone an athlete. We’re giving them a tool to stay healthy and independent as they age.” 

What is Japanese walking?

Japanese walking is a method developed by Japanese researchers to enhance cardiovascular health and metabolic function in middle-aged and older adults. Unlike conventional walking or high-intensity interval training (HIIT), IWT involves alternating 3-minute intervals of fast and slow walking, allowing individuals to progressively build intensity without excessive strain. Thus, it makes it a safe and effective option for people of all fitness levels. 

Understanding the Science behind IWT or Japanese Walking

1. European Journal of Applied Physiology published a paper that involved a group of adults aged between 54-70 years. All these people had type 2 diabetes. They were divided into two groups and asked to do the following 

• Group A: Continuous walking at moderate intensity
• Group B: IWT (alternating 3-minute intervals)

Group B showed a 12% increase in VO₂ max compared to only 6% in Group A. IWT participants also demonstrated better muscle oxygen uptake kinetics, indicating improved cardiovascular efficiency. 

Verdict: IWT improved Aerobic Capacity

2. A meta-analysis published in Hypertension Research (2021) reviewed the impact of IWT on blood pressure in adults with hypertension, and here is what they found :

• Systolic BP decreased by 6.8 mmHg.
• Diastolic BP decreased by 3.2 mmHg.
• The most significant reductions were observed in those who adhered to IWT ≥3 times/week for ≥12 weeks.

Verdict: IWT caused blood pressure reduction 

3. A 2023 study published in the Journal of Clinical Endocrinology & Metabolism examined the effects of IWT on glycemic variability using continuous glucose monitoring (CGM) in 52 patients with type 2 diabetes.

• Participants engaged in IWT 4x/week for 12 weeks.
• HbA1c levels dropped from 7.4% to 6.8%.
• Postprandial glucose spikes were significantly reduced.
• Researchers concluded that IWT may be more effective than continuous walking in stabilizing glucose levels due to increased skeletal muscle recruitment during variable-intensity phases.

Verdict: Glucose Stabilization

4. A 2022 cohort study in Obesity Science & Practice found that IWT led to:

• Significant reduction in waist circumference (-3.2 cm).
• Improved visceral fat index.
• Greater fat oxidation during exercise compared to steady-state walking

These findings suggest that IWT enhances metabolic flexibility, especially when combined with dietary interventions.

Verdict: IWT caused metabolic flexibility

5. In several clinical trials published in Geriatrics and Geronotology, IWT exceeded 90%, which is notably higher than many other forms of structured exercise.

• No serious adverse events were reported in any IWT study involving older adults.
• Low perceived exertion (RPE < 13 on Borg Scale) makes it sustainable long term.
• Ideal for individuals with musculoskeletal limitations or cardiopulmonary conditions. 

Verdict: IWT is for the long term

Note : Before starting any new exercise program, especially if you have chronic conditions like heart disease or diabetes, consult your physician.

How to get started with IWT: Step-by-Step Implementation:

Step 1: Normal (5–10 minutes)

• Walk at a comfortable pace where you can talk easily.

Step 2: Speed Up (3 minutes)

• Increase speed so that talking becomes slightly labored. This means you are only able to talk few sentences. 

Step 3: Slow Interval (3 minutes)

• Return to a relaxed pace where talking feels easy again.

Note: If you feel dizzy or feel body pain, stop immediately. 

Tip: Use a smartphone app or fitness tracker (like Apple Watch, Fitbit, or Strava) to set time intervals and monitor heart rate.

Why is Japanese walking better than HIIT?

Here’s a breakdown of why IWT can be better than high-intensity training, based on the research and evidence :

1. Lower Risk of Injury

High-intensity workouts like HIIT often involve explosive movements such as sprints, jumps, or burpees, which place significant stress on joints and muscles. This increases the risk of injury, especially among sedentary or older individuals.

IWT Advantage :

• Uses only walking at varying speeds. No jumping or sudden impact
• Reduces joint strain while still improving cardiovascular conditioning
• Ideal for people with musculoskeletal limitations

2. Higher Adherence Rates

One of the biggest challenges with exercise programs is getting people to stick with them. Many find HIIT intimidating or exhausting, leading to low adherence over time.

IWT Advantage :

• High adherence rates (>90%) in clinical trials
• Low perceived exertion (RPE <13 on Borg Scale) makes it feel manageable
• Easy to integrate into daily routines

3. Better Suited for Middle-Aged and Older Adults

As we age, maintaining mobility and heart health becomes critical. However, not everyone can safely engage in vigorous exercise.

IWT Advantage :

• Specifically designed for middle-aged and older adults by Japanese researchers
• Improves VO₂ max, muscle strength, and balance without overexertion
• Helps maintain independence and reduce fall risk

4. Effective for Chronic Disease Management

For individuals managing conditions like hypertension, type 2 diabetes, or obesity, intense workouts may not be advisable, but structured moderate-intensity exercise can make a huge difference.

IWT Advantage :

• Shown to significantly reduce blood pressure
• Stabilizes blood glucose levels better than continuous walking
• Improves waist circumference and visceral fat index
• These benefits make IWT a powerful tool for disease prevention and management.

5. Easier to Perform Without Equipment or Expert Supervision

HIIT typically requires access to a gym, open space, or some level of prior fitness knowledge. In contrast, IWT needs nothing more than a pair of supportive shoes and a safe place to walk.

 IWT Advantage :

• No special equipment or facilities needed
• Can be done indoors or outdoors
• Easily self-regulated using the “talk test”

Takeaway

Interval Walking Training is not just a fitness fad; it’s a research-backed strategy for improving cardiovascular function, metabolic control, and overall quality of life. With strong evidence supporting its efficacy, safety, and sustainability, IWT is an excellent option for people of all ages and fitness levels.