Want lower blood pressure and stronger legs? Japanese walking might be the simple daily fix you need
Japanese walking
," a method developed nearly two decades ago, is now being praised for its numerous benefits, including
lower blood pressure
, increased
muscle strength
, and better mental health.
What is Japanese Walking?
"
Interval walking training
," which is currently referred to as "Japanese walking, a straightforward regimen that alternates between slow and fast walking, was created by Japanese researchers almost 20 years ago.
How can you practice Japanese Walking?
You can practice Japanese walking in this way:
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Walk quickly for three minutes (roughly 70% of your maximum aerobic capacity) followed by walking slowly for three minutes (roughly 40% of your maximum aerobic capacity). For a total of 30 minutes each session, repeat the cycle, as per a report by Very Well Health.
Why are three minutes required for the intervals?
Researchers used three-minute intervals in the original study because older participants started to feel fatigued after that.
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If you couldn't initially handle three-minute intervals, you would probably still see some improvement with shorter ones.
Starting with three minutes of regular walking, followed by one minute of brisk walking, and extending the duration of the
brisk walking
interval as your fitness increases would be entirely reasonable.
Who benefits the most from this Japanese walking method?
The most suitable individuals for Japanese walking are those who feel bored or stuck with your daily walking schedule. People who are striving to reverse insulin resistance, early metabolic syndrome, or have mild joint issues can benefit from this.
This low-impact exercise is ideal for older adults or beginners because it is simple to start, requires no equipment, and may provide long-term cardiovascular and metabolic benefits.
Children's National Hospital physical therapist Kevin McGuinness said, "This is a useful strategy for people who can't tolerate activities like running or hiking due to injury, weakness, or balance issues."
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What are the health benefits of Japanese walking?
Anahita Kalianivala, PhD, a clinical psychologist in Reno, Nevada, believes that strategies such as interval walking can be surprisingly effective in re-training the nervous system to tolerate exercise.
She explains that a common technique for managing chronic pain in cognitive behavioral therapy is time-based activity pacing, which helps the body and brain associate activity with safety and the ability to continue rather than danger and the need to crash, as quoted in a report.
The exercise has been demonstrated to increase VO2max, decrease blood pressure, and aid in blood sugar regulation. Interval walking was found to increase peak aerobic capacity, thigh muscle strength, and blood pressure.
Is Japanese walking easier and better than regular walking?
• Interval walking is an effective way to improve long-term health, particularly for middle-aged and older adults.
• It consists of alternating short periods of brisk walking and slower-paced recovery, which dynamically engages the cardiovascular system.
• Interval walking is simple to learn, requires no special equipment or gym access, and causes metabolic changes.
Can shorter intervals still help?
If you would like to try Japanese walking, you could ease yourself into the routine by beginning with shorter bursts of brisk walking than the three-minute intervals used in it.
FAQs
Is Japanese walking better than regular walking?
Yes, alternating speeds gives your heart and muscles a better workout while reducing strain.
Can I practice Japanese walking if I am out of shape?
You can begin with shorter intervals and progress gradually.
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