Forget 10,000 steps. The Japanese walking method is easier and faster
As fitness trends go, there's lots to like about Japanese walking. It's free, easy, time efficient and suits anyone unused to exercise. While walking 10,000 steps can take up to 100 minutes, the Japanese walking method takes just half an hour at a time – and the payoff could be healthier blood pressure, better cardio fitness and (maybe) better lower-body strength.
Also called interval walking, it was developed by Japanese researchers two decades ago as a way of turning walking into a workout, and is like a soft version of High Intensity Interval Training. With HIIT, you switch between bursts of high intensity movements, like sprinting, and a few minutes of slower paced exercise that let you recover. With interval walking you're alternating three minutes of walking at a slower pace with three minutes of brisk walking at 70 per cent of your maximum heart rate.
'If you're very unfit this could be a great way to kick-start a journey to better fitness. To someone whose fitness level is low, brisk walking is a high intensity activity,' says Dr Angelo Sabag, lecturer in exercise physiology at the University of Sydney.
There are good reasons to make a walk more intense.
'Exercising at higher intensities helps your heart pump blood more efficiently and improves how your body delivers and uses oxygen. Over time this makes everyday tasks, like walking up a hill feel easier because your body can meet the energy demands more effectively.'
Although the Japanese research originally focused more on heart health, other studies have since found that, compared with walking at a steady pace, it can improve blood glucose control for people with diabetes – at least in the short term.
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'Most studies have only followed people for a few months, so it's hard to say how effective interval walking is for long-term glucose control. It could be helpful if done regularly, but to continue seeing improvements over time, you'll likely need to gradually increase the intensity and/or duration of exercise,' Sabag says.
Another limitation of interval walking could be its effect on leg strength – the original Japanese research suggested that it may help maintain strength in the thigh muscles.
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Sydney Morning Herald
2 days ago
- Sydney Morning Herald
Forget 10,000 steps. The Japanese walking method is easier and faster
As fitness trends go, there's lots to like about Japanese walking. It's free, easy, time efficient and suits anyone unused to exercise. While walking 10,000 steps can take up to 100 minutes, the Japanese walking method takes just half an hour at a time – and the payoff could be healthier blood pressure, better cardio fitness and (maybe) better lower-body strength. Also called interval walking, it was developed by Japanese researchers two decades ago as a way of turning walking into a workout, and is like a soft version of High Intensity Interval Training. With HIIT, you switch between bursts of high intensity movements, like sprinting, and a few minutes of slower paced exercise that let you recover. With interval walking you're alternating three minutes of walking at a slower pace with three minutes of brisk walking at 70 per cent of your maximum heart rate. 'If you're very unfit this could be a great way to kick-start a journey to better fitness. To someone whose fitness level is low, brisk walking is a high intensity activity,' says Dr Angelo Sabag, lecturer in exercise physiology at the University of Sydney. There are good reasons to make a walk more intense. 'Exercising at higher intensities helps your heart pump blood more efficiently and improves how your body delivers and uses oxygen. Over time this makes everyday tasks, like walking up a hill feel easier because your body can meet the energy demands more effectively.' Although the Japanese research originally focused more on heart health, other studies have since found that, compared with walking at a steady pace, it can improve blood glucose control for people with diabetes – at least in the short term. Loading 'Most studies have only followed people for a few months, so it's hard to say how effective interval walking is for long-term glucose control. It could be helpful if done regularly, but to continue seeing improvements over time, you'll likely need to gradually increase the intensity and/or duration of exercise,' Sabag says. Another limitation of interval walking could be its effect on leg strength – the original Japanese research suggested that it may help maintain strength in the thigh muscles.
The Age
2 days ago
- The Age
Forget 10,000 steps. The Japanese walking method is easier and faster
As fitness trends go, there's lots to like about Japanese walking. It's free, easy, time efficient and suits anyone unused to exercise. While walking 10,000 steps can take up to 100 minutes, the Japanese walking method takes just half an hour at a time – and the payoff could be healthier blood pressure, better cardio fitness and (maybe) better lower-body strength. Also called interval walking, it was developed by Japanese researchers two decades ago as a way of turning walking into a workout, and is like a soft version of High Intensity Interval Training. With HIIT, you switch between bursts of high intensity movements, like sprinting, and a few minutes of slower paced exercise that let you recover. With interval walking you're alternating three minutes of walking at a slower pace with three minutes of brisk walking at 70 per cent of your maximum heart rate. 'If you're very unfit this could be a great way to kick-start a journey to better fitness. To someone whose fitness level is low, brisk walking is a high intensity activity,' says Dr Angelo Sabag, lecturer in exercise physiology at the University of Sydney. There are good reasons to make a walk more intense. 'Exercising at higher intensities helps your heart pump blood more efficiently and improves how your body delivers and uses oxygen. Over time this makes everyday tasks, like walking up a hill feel easier because your body can meet the energy demands more effectively.' Although the Japanese research originally focused more on heart health, other studies have since found that, compared with walking at a steady pace, it can improve blood glucose control for people with diabetes – at least in the short term. Loading 'Most studies have only followed people for a few months, so it's hard to say how effective interval walking is for long-term glucose control. It could be helpful if done regularly, but to continue seeing improvements over time, you'll likely need to gradually increase the intensity and/or duration of exercise,' Sabag says. Another limitation of interval walking could be its effect on leg strength – the original Japanese research suggested that it may help maintain strength in the thigh muscles.
9 News
28-05-2025
- 9 News
Australian-developed pill could ease distressing behaviours in dementia patients
Your web browser is no longer supported. To improve your experience update it here An Australian-developed drug to ease the debilitating symptoms of dementia is being trialled in several states throughout the country. Dementia can lead to behavioural and psychological changes, affecting a majority of patients during their illness, causing them distress and putting pressure on family and caregivers. "We think of dementia as a loss of memory, but that's nowhere near as difficult or frustrating to look after than changes in personality and behaviour, including agitation and aggression," said Associate Professor Michael Woodward, Austin Health Aged Care and Memory Clinic Director. The new drug called KNX100 is designed as an alternative to antipsychotic medications. (9News) The new drug called KNX100 is designed as an alternative to antipsychotic medications which carry significant side-effects and are considered a last resort when non-pharmaceutical interventions fail. "It's important that we're able to develop new treatments that are targeted and that don't have the side-effects particularly drowsiness that we encounter," Trial Principal Investigator Dr Peter de Wet said . "We need smart medications that don't just sedate a person, don't just chemically restrain them," Associate Professor Woodward said. A total of 60 dementia patients who are living at home are being recruited to participate in trials across Queensland, New South Wales, Victoria and South Australia. The drug has already been shown in earlier trials to be safe and tolerable. "It interferes with an enzyme (in the brain) that we know is associated with the signalling pathway that leads to agitation, aggression and other symptoms that are distressing to patients with dementia," he said. The innovation originated from research at the University of Sydney which led to spin out company Kinoxis. "We're providing a solution that we believe is a significant unmet need," "We aim to further develop and invest in this to take it as far as possible towards approval," said Hugh Alsop, Kinoxis Therapeutics CEO. Patients in Victoria, New South Wales and South Australia can find out more on the study's website . national Australia dementia health CONTACT US Property News: 'Stressful': Perth mum's dilemma after rental mix-up.
