This Japanese walking trend can make you live longer — but it's so annoying
First we had Hot Girl walks, then London's 'mega walks' took over. Now, there's a new walking routine getting the girlies talking – and it hails all the way from Japan.
Japanese Interval Walking is relatively easy to master, as all you need to do is walk at a quick pace for three minutes, then slow down for three.
The fast pace should be enough to get your heart rate up considerably (if you have an exercise watch, it should be between 70 and 85% of your maximum, which you can calculate by subtracting your age from 220).
During the slow pace, you can take it easy again and whack it down a notch. For this little break, you should be strolling – and letting your heart rate come down to between 40 to 50% of your maximum measure.
Got the gist? You just need to repeat five times for a 30-minute period. And the best bit? All you'll need is your trainers and something to time yourself with – even if it's just your phone, or even a good old-fashioned watch.
Naturally, it's taken the internet by storm.
Over on TikTok, @paigepaxtonsnyder tried it as a 'fun way' to get her steps in. In her view, it kept exercise 'interesting' – and she levelled it up by wearing a weighted vest, all while staying in Zone 2.
@organicpilates is also a convert, and particularly enjoys doing it on a 'sunny day' to 'increase happiness.' We could all do with topping up our dopamine levels, that's for sure.
The benefits of interval walking are myriad, too – with one study published in UC Davis concluding that it typically helps you to burn more fat and muscle, if that's something you're looking to do.
Plus, HIIT exercises can lower both blood pressure and heart rate – both things that can help you live longer – but you'll need to make sure you come prepared, as if you go too hard too soon, then you risk being left with injuries to either your muscles or joints.
Metro's Lifestyle Editor, Rachel Moss, tried Japanese Interval Walking on her lunchbreak. Here's how she got on:
'Call me old before my time, but I'm obsessively into walking. I put up with a 90-minute commute into London for easy access to the Chilterns at weekends, I holiday in the Lake District, and I'm currently nerding out with Kerri Andrews's book, Wanderers: A History of Women Walking.
'But Japanese Interval Walking? Never again. More Trending
'It's somehow the worst of both worlds. Not quite the calm joy of a walk, not nearly the endorphin-pumping release of a run. Instead, it feels like I'm perpetually late for a train I never catch.
'Just as I start to enjoy the slow pace and notice my surroundings or, I don't know, breathe , my phone buzzes and its sprint-ish mode again.
'Speaking of phones, you're glued to it the whole time. Never mind being good for your blood pressure, interval walking is so annoying, I can feel mine rising through sheer frustration.
View More »
'The one benefit, I suppose, is that I've squeezed some exercise into a day that I wouldn't have done otherwise. But the hyper-scheduled trend destroys everything I love about walking – the mindfulness, the freedom, the quietly revolutionary rhythm – so for me, it's a no.'
Do you have a story to share?
Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.
MORE: Deaf woman, 25, who took her own life was 'failed' by mental health services
MORE: Want Pedro Pascal's toned arms? Personal trainers share how to get them
MORE: I shared my lowest moments on my Instagram story — I don't regret it
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Daily Mirror
38 minutes ago
- Daily Mirror
Popular gym supplement could help prevent Alzheimer's
Creatine is a popular supplement among gym-goers and bodybuilders, but research suggests it could also benefit the brain and help protect against Alzheimer's disease. A popular supplement used by gym-goers could help lower your risk of Alzheimer's disease. According to a new study, creatine could help boost cognitive health - but one expert has urged caution. Creatine is one of your body's natural energy sources for muscle contraction. It can be found naturally in many protein sources such as meat, seafood and milk. But athletes and bodybuilders often take additional creatine supplements to increase their strength during training. Research has also shown that it could benefit the brain. In a video uploaded to social media platform TikTok, neurologist Doctor Baibing Cheng, explained more. He said: 'Is creatine the new miracle drug for Alzheimer's? 'The same supplement that bodybuilders use is now making headlines in Alzheimer's research.' Dr Baibing, who is better known online as Dr Bing, referenced a recent scientific study that looked into this connection. He continued: 'A recent small pilot study came out suggesting that creatine might help with brain energy metabolism in early Alzheimer's. On the surface the logic makes sense, that creatine supports ATP production - basically cellular energy and Alzheimer's is in part a disease of metabolic failure in the brain.' In the study, which was published in Alzheimer's and Dementia journal, participants with 'mild cognitive impairment' or early Alzheimer's were given creatine for several weeks. Some showed modest improvements in working memory and processing speed. Dr Bing said: 'This sounds great, but here's the key. It was a pilot study - small group, short duration, no long-term outcome data, and this doesn't prove that creatine can prevent or reverse Alzheimer's, only that it's worth studying further.' Further to this he warned that you should never rely on supplements instead of sticking to a healthy lifestyle. 'One thing I always like to emphasise to people is that supplements are not replacements,' he said. 'They're not replacements for what really matters like frequent exercise, Mediterranean-style diet, good sleep, managing your blood pressure and blood sugar, social connection and cognitive engagement.' Creatine also comes with a warning if you have kidney problems or take other medications that could interact badly with the supplement. He added: 'If you choose to take creatine, that's fine, it's your choice, but remember that not all creatine products are created equal. 'The supplement market is barely regulated, so before you start spending a lot of money on powders and pills, talk to your doctors, especially if you have kidney issues or are on other meds.' As part of the trial referenced by Dr Bing the 19 participants took 20 grams of creatine monohydrate, a powder they could mix into the beverage of their choice, every day for eight weeks. Blood draws were conducted at baseline, at four weeks and at eight weeks, and participants underwent magnetic resonance spectroscopy imaging at baseline and at eight weeks to measure creatine in the brain. As reported by the University of Kansas, the study showed an 11 per cent increase in brain creatine levels. Study lead Matthew Taylor commented: 'These preliminary results suggest that there are good things happening here, that creatine has a benefit. This is a great rationale for doing more clinical trials with larger sample sizes. 'There has been evidence in other populations that giving a higher dose of creatine does change brain creatine levels, but seeing it change in Alzheimer's patients was really exciting. That (11 per cent) is a significant increase.' To lower your risk of dementia, the NHS recommends: Eating a balanced diet Maintaining a healthy weight Exercising regularly Keeping alcohol within recommended limits Stopping smoking Keeping your blood pressure at a healthy level Having an active social life
Scottish Sun
6 hours ago
- Scottish Sun
The £1 hack that'll leave your clothes crease-free and smelling amazing – with no iron in sight
You only need two ingredients IT'S FAB-RIC The £1 hack that'll leave your clothes crease-free and smelling amazing – with no iron in sight Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) IT is a pretty simple task but ironing is detested by millions when it comes to household chores. In fact, a whopping 60% of Brits have confessed they will do anything to avoid it despite most of them owning an iron and board. Sign up for Scottish Sun newsletter Sign up 2 According to one thrifty TikToker, the answer to crease-free clothing is simple - and you can find it for just a quid Credit: tiktok/@cerverafitmom 2 Cleaning fans will need just two ingredients for the DIY concoction Credit: tiktok/@cerverafitmom Luckily, if you're one of them there's an easy hack that will help get your clothes crease-free without doing the dreaded ironing. While there are plenty of crease releasers on the high-street, turns out, you can easily make your very own for a fraction of the price. What's more, not only will it save you heaps of cash in the long run but the £1 concoction will also leave your laundry smelling fabulous. The cash-savvy solution was recently shared on TikTok by one money-smart cleaning fan only known as @dagger95. read more on cleaning WASH THIS Shoppers are saving after a laundry essential gets slashed from £4 to just 45p According to the thrifty TikToker, the answer to crease-free clothing is simple - and you can find it for just a quid. She told fellow social media users: ''I do this with just water or ever water and a little bit of fabric softener in a Febreze bottle or any bottle. ''You do not need a special solution. hope this helps all my broke besties, like me.'' If your favourite fabric softener is running low, you can find a mega 1l bottle for £1 at Savers - or £1.70 at Aldi, £2.50 at Sainsbury's and other supermarkets. Before using this spray, it's best to test it on a small, hidden part of your shirt or garment to make sure it won't cause any discolouration. To use this DIY wrinkle releaser, hang your garment on a clothes hanger or lay it out flat on your bed. Doctor shares why you must never wash clothes at 90 or 40 degrees & the right temperature for 'everything but gym gear' Pull the garment taught as you generously spray the DIY mix over it and run your hand over the wrinkles to help smooth them out. You want to make the fabric damp, but not soak it - as the more you spray, the longer your clothes will take to dry. If you choose to de-wrinkle your outfits before bed, you can be even more generous with the affordable spray. Laundry tips Catherine Green, sustainable cleaning expert at smol shared her laundry tips. How often should you be remaking your bed? When it comes to your bed, maintaining a hygienic sleep setup can actually improve your sleep quality, helping you start every day better. Most people shed 500 million skin cells per day and a lot of that ends up in bed for dust mites to feed on. And those with asthma or allergies might see symptoms worsen by sleeping on dirty sheets! You want to be washing your sheets once a week - or every 10 days if you don't suffer from allergies and wear nightclothes. Bedding builds up with sweat, skin cells and oils quickly, even if it doesn't look dirty. Using an effective detergent like smol's will still give you a great clean on a 20°C cycle - that's better for the planet and your energy bills! What temperature do smol recommend then? For your regular weekly washes I recommend washing most loads at 20°C for 30 minutes. It's gentler on fabrics, slashes energy use, and still delivers excellent stain removal with the right detergent. A colder wash can actually be more effective if you opt for a bio detergent as its enzymes need cooler water; too hot and they lose their ability to digest stains. A wash at 60°c (unless you have silk sheets) every now and again can help kill off dust mites and other nasties. What's the difference between bio and non-bio detergent? Bio detergents contain enzymes, which are especially good at breaking down tough stains like food, grass, or sweat. It's best used in mid to low temperature washes (ideally between 20-40°C) as anything hotter can cause them not to work effectively. Non-bio skips the enzymes, which in turn makes it more suitable for those with sensitive skin or allergies. Although non-bio doesn't contain enzymes, it's still great at removing stains and keeping your clothes clean, you just may need to use a slightly higher temperature setting to aid with the cleaning process. More de-creasing hacks If you don't own an iron or simply can't be bothered, digital department store Freemans has partnered with domestic cleaner Mariya Gurkova at home services business Fantastic Services to provide some top alternative hacks. Mariya revealed that a damp towel and tumble dryer are all you need to mimic an iron. She said: 'Put the wrinkled item in the dryer with a damp towel or a few ice cubes and run it on medium heat for about 15 minutes. "Steam will be generated inside the dryer by the moisture from the towel or ice cubes, which will help loosen the wrinkles and smooth out the fabric. When dried, fold immediately to avoid ironing." She added: 'You can also use a hair dryer to remove last-minute wrinkles. "Simply dampen the wrinkled area of the garment with water or a wrinkle-removing spray. Use the lowest setting and pull the fabric taut when drying. "Hair flat irons can help remove creases from small sections of clothing." Mariya also suggested that a hot cooking pot can be used to give your clothes a quick iron. All you need to do is fill the pan with boiling water, let it heat up the pot and then pour it out. You can then use the base of the pot to smooth out your garments.
The Sun
6 hours ago
- The Sun
The £1 hack that'll leave your clothes crease-free and smelling amazing – with no iron in sight
IT is a pretty simple task but ironing is detested by millions when it comes to household chores. In fact, a whopping 60% of Brits have confessed they will do anything to avoid it despite most of them owning an iron and board. 2 Luckily, if you're one of them there's an easy hack that will help get your clothes crease-free without doing the dreaded ironing. While there are plenty of crease releasers on the high-street, turns out, you can easily make your very own for a fraction of the price. What's more, not only will it save you heaps of cash in the long run but the £1 concoction will also leave your laundry smelling fabulous. The cash-savvy solution was recently shared on TikTok by one money-smart cleaning fan only known as @ dagger95. According to the thrifty TikToker, the answer to crease-free clothing is simple - and you can find it for just a quid. She told fellow social media users: ''I do this with just water or ever water and a little bit of fabric softener in a Febreze bottle or any bottle. ''You do not need a special solution. hope this helps all my broke besties, like me.'' If your favourite fabric softener is running low, you can find a mega 1l bottle for £1 at Savers - or £1.70 at Aldi, £2.50 at Sainsbury's and other supermarkets. Before using this spray, it's best to test it on a small, hidden part of your shirt or garment to make sure it won't cause any discolouration. To use this DIY wrinkle releaser, hang your garment on a clothes hanger or lay it out flat on your bed. Doctor shares why you must never wash clothes at 90 or 40 degrees & the right temperature for 'everything but gym gear' Pull the garment taught as you generously spray the DIY mix over it and run your hand over the wrinkles to help smooth them out. You want to make the fabric damp, but not soak it - as the more you spray, the longer your clothes will take to dry. If you choose to de-wrinkle your outfits before bed, you can be even more generous with the affordable spray. Laundry tips Catherine Green, sustainable cleaning expert at smol shared her laundry tips. How often should you be remaking your bed? When it comes to your bed, maintaining a hygienic sleep setup can actually improve your sleep quality, helping you start every day better. Most people shed 500 million skin cells per day and a lot of that ends up in bed for dust mites to feed on. And those with asthma or allergies might see symptoms worsen by sleeping on dirty sheets! You want to be washing your sheets once a week - or every 10 days if you don't suffer from allergies and wear nightclothes. Bedding builds up with sweat, skin cells and oils quickly, even if it doesn't look dirty. Using an effective detergent like smol's will still give you a great clean on a 20°C cycle - that's better for the planet and your energy bills! What temperature do smol recommend then? For your regular weekly washes I recommend washing most loads at 20°C for 30 minutes. It's gentler on fabrics, slashes energy use, and still delivers excellent stain removal with the right detergent. A colder wash can actually be more effective if you opt for a bio detergent as its enzymes need cooler water; too hot and they lose their ability to digest stains. A wash at 60°c (unless you have silk sheets) every now and again can help kill off dust mites and other nasties. What's the difference between bio and non-bio detergent? Bio detergents contain enzymes, which are especially good at breaking down tough stains like food, grass, or sweat. It's best used in mid to low temperature washes (ideally between 20-40°C) as anything hotter can cause them not to work effectively. Non-bio skips the enzymes, which in turn makes it more suitable for those with sensitive skin or allergies. Although non-bio doesn't contain enzymes, it's still great at removing stains and keeping your clothes clean, you just may need to use a slightly higher temperature setting to aid with the cleaning process. More de-creasing hacks If you don't own an iron or simply can't be bothered, digital department store Freemans has partnered with domestic cleaner Mariya Gurkova at home services business Fantastic Services to provide some top alternative hacks. Mariya revealed that a damp towel and tumble dryer are all you need to mimic an iron. She said: 'Put the wrinkled item in the dryer with a damp towel or a few ice cubes and run it on medium heat for about 15 minutes. "Steam will be generated inside the dryer by the moisture from the towel or ice cubes, which will help loosen the wrinkles and smooth out the fabric. When dried, fold immediately to avoid ironing." She added: 'You can also use a hair dryer to remove last-minute wrinkles. "Simply dampen the wrinkled area of the garment with water or a wrinkle-removing spray. Use the lowest setting and pull the fabric taut when drying. "Hair flat irons can help remove creases from small sections of clothing." Mariya also suggested that a hot cooking pot can be used to give your clothes a quick iron. All you need to do is fill the pan with boiling water, let it heat up the pot and then pour it out. You can then use the base of the pot to smooth out your garments.
