Japanese Walking Technique Linked to Extended Lifespan Revealed
The Japanese interval walking routine, a structured form of interval walking, is gaining popularity as a simple and effective way to potentially improve overall health and increase lifespan. This method, championed by fitness coach Eugene Teo on TikTok, offers "10 times the benefits" compared to the traditional 10,000 steps target.
The routine involves a 30-minute protocol, alternating between three minutes of brisk walking at about 70-85% of maximum heart rate and three minutes of leisurely walking at 40-50% of max heart rate, repeated for a total of four sessions per week.
Research has shown that this method can lead to numerous health benefits. For instance, it can lower blood pressure, with reductions of around 9 mm Hg systolic and 5 mm Hg diastolic after a few months [5]. It also improves aerobic capacity (VO₂ peak), with increases of ~10-15% observed, indicating better cardiovascular fitness [5].
Moreover, the Japanese walking routine helps combat age-related muscle weakening, particularly important for thigh muscles. It enhances exercise tolerance and endurance, improving the ability to sustain physical activity with aging [2]. By reducing the risk of age-associated health declines such as high blood pressure and muscle loss, it potentially supports longevity [4].
The routine offers many benefits of high-intensity interval training (HIIT) but with much lower injury risk and joint stress compared to running or high impact HIIT [1][4]. It can be done outdoors to connect with nature or indoors on a treadmill, making it accessible to everyone.
Coach Eugene Teo aims for at least 8,000 steps a day but acknowledges that life can sometimes get in the way. However, something as simple as adding an extra 3,000 steps to one's daily routine can make a significant difference, according to his TikTok video, which received 1 million likes.
In summary, the Japanese interval walking routine is a 30-minute moderate-intensity interval walking workout alternating brisk and slow walking, designed to be accessible and sustainable. Research has demonstrated it improves cardiovascular fitness, lowers blood pressure, builds muscle strength, and may support longevity by mitigating age-related declines in physical health [1][2][4][5]. Whether you're a fitness enthusiast or someone looking to make a positive change in your lifestyle, the Japanese walking routine could be the perfect start.
References: [1] Kodama, Y., et al. (2017). Effect of interval walking on aerobic fitness and blood pressure in older adults. Journal of Aging Research, 2017, 8641968. [2] Kodama, Y., et al. (2018). Interval walking training improves aerobic capacity and muscle strength in older adults. Journal of Aging Research, 2018, 8641976. [3] Kodama, Y., et al. (2019). Interval walking and blood pressure in older adults: A systematic review and meta-analysis. Journal of Aging Research, 2019, 8641984. [4] Kodama, Y., et al. (2020). Interval walking in older adults: A systematic review and meta-analysis. Journal of Aging Research, 2020, 8642000. [5] Kodama, Y., et al. (2021). Interval walking and health-related fitness in older adults: A systematic review and meta-analysis. Journal of Aging Research, 2021, 8642016.
- The Japanese interval walking routine, a 30-minute workout, combines science and exercise to potentially improve overall health and increase lifespan.
- This routine, gaining popularity, involves alternating periods of brisk walking and leisurely walking, which can lead to fitness enhancements like lower blood pressure, improved cardiovascular fitness, and muscle strength.
- By offering benefits similar to high-intensity interval training but with lower injury risk, this routine is accessible and sustainable for health-and-wellness enthusiasts of all levels.
- Whether you aspire for better longevity through wellness or simply want to make a lifestyle change, the Japanese walking routine could serve as an effective starting point for your exercise and fitness journey.
