Walking 10,000 steps a day is often recommended for improving overall health, aiding weight loss, and maintaining cardiovascular fitness. But in today’s busy world, hitting that number daily can feel impossible. If you're someone who struggles to make time for long walks, there’s good news. A Japanese walking technique discovered in 2007 offers a powerful alternative. According to fitness coach Eugene Teo, this 30-minute protocol provides up to 10 times the benefits of traditional walking. It’s simple, efficient, and perfect for those short on time but eager to stay healthy and fit.
What is the Japanese walking technique
This technique, rooted in research from Japan, involves alternating between periods of fast and slow walking. Rather than aiming for a set number of steps, it’s all about intensity and interval timing. Specifically, the method includes five sets of:
- 3 minutes of brisk walking
- 3 minutes of relaxed walking
This interval cycle lasts for a total of 30 minutes. By switching between fast and slow walking, the body experiences improved cardiovascular stimulation and muscular engagement in less time.
How Japanese walking technique compares to walking 10,000 steps
- 29 times more improvement in aerobic fitness
- 10 times greater gains in leg strength
- 3 times better blood pressure management
- In contrast, reaching 10,000 steps often takes one to two hours, depending on pace. This technique condenses the effort into a compact, effective 30-minute routine.
Why the technique works so well
The alternating pace mimics high-intensity interval training (HIIT), which is known to maximize workout efficiency. The brief, repeated bursts of effort challenge the cardiovascular system while allowing short recovery periods, improving stamina, heart health, and muscle tone. This approach also makes walking feel more dynamic and less monotonous than simply aiming for a step count.
