I Tried the Japanese Walking Routine Everyone's Talking About—Is It Worth the Hype?
There's no shortage of fitness fads, and the latest one to take over my social media feeds is the Japanese walking trend. The workout is easy, quick, and promises to lower blood pressure—as long as you're consistent—so I tried it for a week to see if it's as good as the fitfluencers say.
Essentially, this is a 30-minute high-intensity walking workout. Here's how it works:
Do three minutes of fast walking (about 70% of your peak aerobic capacity)
Switch to three minutes of slow walking (about 40% of your peak aerobic capacity)
Repeat the intervals for a total of 30 minutes
Unlike some fitness trends, this workout is backed by science! Researchers created the routine nearly 20 years ago and tested it on adults who were, on average, 63 years old. The study found that adults who completed the walk four days a week had lower blood pressure compared to those who didn't do the workout. The Japanese walking routine has taken off on TikTok, and popular fitness coach Eugene Teo even said it is a great way to get your steps in.
I trained for the REAL SIMPLE Women's Half Marathon in 2024 and loved running so much that I kept up with it until a few months ago. Now that I'm out of practice, I can run for a mile (very slowly), so this was a nice way to ease back into things. The faster-paced intervals were long enough that I felt challenged, but not too long that I needed to stop before the time was up. Having the recovery time was nice as I didn't feel as tired as I typically do after a run. However, it took a while for my heart rate to recover enough to reach 40% of my peak aerobic capacity. For example, it sometimes took half of the interval before my heart rate was low enough, but since I felt recovered, I stuck with the three minutes.
You do have to keep track of time, meaning you can't zone out! To make it easy, I programmed the routine in my Apple Watch. This way, I got alerts when it was time for a new interval.
Compared to other walking workouts, such as the popular 12-30-3 workout, I enjoyed this one much more. (If you don't know, 12-30-3 was a popular treadmill walk where you set the incline at 13, the pace at 3 miles per hour, and move for 30 minutes.) I've found that walking at the same pace for 30 minutes can get boring. But I gave that one another go to see how it compares to the Japanese walking routine in terms of average heart rate and distance. I found that both walking methods produced similar results, according to my watch.
Over the week, I noticed the walk became easier, and I had to walk faster to ensure I reached 40% of my peak aerobic capacity. If you're looking to get into running (or get back into running, as in my case), this is a great way to do it! I'll continue to use this as my main form of cardio as I build back up. Plus, it's only 30 minutes, and can be done nearly anywhere.
Read the original article on Real Simple
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
5 hours ago
- Yahoo
I Tried the Japanese Walking Routine Everyone's Talking About—Is It Worth the Hype?
There's no shortage of fitness fads, and the latest one to take over my social media feeds is the Japanese walking trend. The workout is easy, quick, and promises to lower blood pressure—as long as you're consistent—so I tried it for a week to see if it's as good as the fitfluencers say. Essentially, this is a 30-minute high-intensity walking workout. Here's how it works: Do three minutes of fast walking (about 70% of your peak aerobic capacity) Switch to three minutes of slow walking (about 40% of your peak aerobic capacity) Repeat the intervals for a total of 30 minutes Unlike some fitness trends, this workout is backed by science! Researchers created the routine nearly 20 years ago and tested it on adults who were, on average, 63 years old. The study found that adults who completed the walk four days a week had lower blood pressure compared to those who didn't do the workout. The Japanese walking routine has taken off on TikTok, and popular fitness coach Eugene Teo even said it is a great way to get your steps in. I trained for the REAL SIMPLE Women's Half Marathon in 2024 and loved running so much that I kept up with it until a few months ago. Now that I'm out of practice, I can run for a mile (very slowly), so this was a nice way to ease back into things. The faster-paced intervals were long enough that I felt challenged, but not too long that I needed to stop before the time was up. Having the recovery time was nice as I didn't feel as tired as I typically do after a run. However, it took a while for my heart rate to recover enough to reach 40% of my peak aerobic capacity. For example, it sometimes took half of the interval before my heart rate was low enough, but since I felt recovered, I stuck with the three minutes. You do have to keep track of time, meaning you can't zone out! To make it easy, I programmed the routine in my Apple Watch. This way, I got alerts when it was time for a new interval. Compared to other walking workouts, such as the popular 12-30-3 workout, I enjoyed this one much more. (If you don't know, 12-30-3 was a popular treadmill walk where you set the incline at 13, the pace at 3 miles per hour, and move for 30 minutes.) I've found that walking at the same pace for 30 minutes can get boring. But I gave that one another go to see how it compares to the Japanese walking routine in terms of average heart rate and distance. I found that both walking methods produced similar results, according to my watch. Over the week, I noticed the walk became easier, and I had to walk faster to ensure I reached 40% of my peak aerobic capacity. If you're looking to get into running (or get back into running, as in my case), this is a great way to do it! I'll continue to use this as my main form of cardio as I build back up. Plus, it's only 30 minutes, and can be done nearly anywhere. Read the original article on Real Simple
Yahoo
8 hours ago
- Yahoo
6 Things Women over 50 Should Do Every Night Before Bed, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNAfter age 50, women undergo many physical and hormonal changes. They may experience hot flashes, difficulty sleeping and feelings of stress. The following bedtime habits can help them de-stress, sleep better and have more 50 is an incredible milestone. You're wiser, more confident and unapologetically yourself. But let's be honest. Our bodies and minds don't exactly operate like they did in our 20s. From fluctuating hormones to the occasional creaking bones and aching joints, it's clear that self-care needs to take center stage. And what better time to give yourself some TLC than right before bed? After all, your evening routine can set the tone for quality sleep, mental clarity and a healthier tomorrow. To get you started, we reached out to registered dietitians for simple yet effective ways women over 50 can optimize their nights. These aren't complicated rituals or time-consuming chores. They are just six practical, doable habits to help you wind down your day while doing something good for your body and mind at the same time. If you enjoy an alcohol-containing drink in the evening, consider swapping it for a booze-free mocktail or a glass of alcohol-free wine or beer. 'Most women over age 50 complain of insomnia and sleep disturbances due to perimenopause and menopause,' says Melissa Azzaro, RDN, LD. 'Symptoms like hot flashes and night sweats can keep women up, and other hormone imbalances can make it difficult to get a full night of quality sleep.' This is why she recommends that women over 50 cut out alcohol before bed. 'While you may feel that it helps you fall asleep faster, it results in more interrupted, less restful sleep,' she says. Research agrees, linking higher alcohol consumption to shorter, less restorative sleep and even snoring. 'After 50, women lose muscle mass more rapidly due to hormonal shifts, specifically [due to] a decline in estrogen levels during menopause, which affects bone density and muscle strength,' says Jamie Lee McIntyre, M.S., RDN. 'Protein before bed—such as Greek yogurt, cottage cheese or a plant-based protein smoothie—[has been shown to] support overnight muscle repair and synthesis, especially when paired with resistance exercise.' For example, one study found that men who ate protein after working out in the evening had higher rates of muscle building and repair than those who performed evening exercise without consuming protein. While we can't say for sure that the same would be true for women, a healthy, protein-rich bedtime snack is worth a try. Now that you've had your snack, it's time to brush those teeth—even if you're tired and can't motivate! Brushing before bed is important for everyone. But it becomes even more critical as you enter your 50s as oral health becomes increasingly tied to your overall health as you age. Problems like dry mouth, tooth loss, cavities, gum disease and oral cancer are more common in older people and can affect more than just their teeth. They can also lead to issues like poor nutrition and lower quality of life and can even worsen conditions like heart disease or diabetes. Plus, when your teeth are in good shape, it's easier—and more enjoyable—to eat healthy foods like fruits and veggies! The simple act of having a glass of water by your bedside could be one of the most underrated habits for women who are over age 50. 'Even if you don't wake up in the night, night sweats can dehydrate you during sleep, so you are most likely waking up somewhat dehydrated,' explains Frances Largeman-Roth, RDN. 'Having the water right there next to you helps you get a jump on hydration for the day, which helps you feel your best.' And if hot flashes are an issue, sipping cold water before you hit the hay might help cool things off, according to the National Institutes of Health. Magnesium plays a crucial role in muscle relaxation, maintaining a healthy nervous system and regulating sleep. Yet, as we age, we may not absorb this mineral as efficiently as we did when we were younger. And many of us don't consume enough magnesium to meet our needs. Enter magnesium glycinate. This highly absorbable form of magnesium is readily taken up by the body for more restful sleep and overall relaxation at the end of the day. Beyond sleep, this supplement may aid in maintaining strong bones, as magnesium is essential for calcium absorption and bone mineralization. Prioritizing bone health becomes increasingly important after age 50 to reduce the risk of osteoporosis and maintain overall mobility. Research shows that higher magnesium intake is linked to better bone density in the hip and femoral neck, which are key areas for mobility and strength. Diaphragmatic breathing, or deep belly breathing, is a simple way to calm your body and mind. 'This slow, intentional breathing—inhale through the nose with a deep belly expansion followed by a slow exhale— can calm the nervous system and may promote better sleep,' says Brittany Scanniello, RDN. It may also support your long-term heart health. How so? Stress is linked to an increased risk of heart disease, which is a leading cause of death for older women. Promising research has shown that diaphragmatic breathing can reduce stress levels by improving blood pressure and respiratory rate and lowering the stress hormone cortisol. While more research is needed, taking a few deep belly breaths before turning in could be an easy, low-cost way to ease your stress. Your nighttime habits can be an impactful way to prioritize self-care and support your body through the changes that happen after age 50. Whether you recently turned 50 or have already passed this milestone, dietitians recommend making the most of your evenings by swapping out alcohol for mocktails, eating a protein-rich bedtime snack and staying hydrated. They also recommend taking a magnesium glycinate supplement and doing some deep-breathing exercises to help you wind down and prepare for restorative sleep. And don't forget to brush those teeth! As you age, your dental health impacts multiple aspects of your overall health. Remember, small changes can lead to big results over time. By choosing to nurture your body and mind in these practical ways, you're setting the foundation for healthier days and more peaceful nights. Read the original article on EATINGWELL
Yahoo
8 hours ago
- Yahoo
Famous drama actor battling ALS says he has lost use of his arm
Former 'Grey's Anatomy' star Eric Dane is dealing with some major side affects amid his ongoing battle with ALS. 'I have one functioning arm,' the 52-year-old said in an interview with Diane Sawyer that aired Monday on "Good Morning America." 'My right side [has] completely stopped working,' Dane said. While the actor still has mobility of his left arm, he added that he is slowly starting to lose function of it as well. 'It's going,' Dane said. 'I feel like maybe a couple, few more months and I won't have my left hand either.' The actor is walking fine right now, but is already thinking about how the disease will impact his legs. 'I wake up every day and I'm immediately reminded that this is happening,' he told Sawyer. 'It's not a dream.' ALS, otherwise referred to as Lou Gehrig's disease, impacts the nervous system. The non-curable disease affects nerve cells in the brain and spinal cord, eventually causing paralysis and restricting essential bodily functions such as speaking, eating and breathing, according to the Mayo Clinic. The CDC estimates roughly 33,000 people are fighting ALS in the U.S. Dane called his battle with ALS 'sobering.' His journey started when he first started experiencing weakness in his right hand more than a year ago. The actor didn't think much of it at first, until it worsened over the course of a few weeks. Dane then went from hand specialist to hand specialist, then neurologist to neurologist. After nine months of being in the dark, Dane was finally diagnosed with ALS in April. The actor, who shares two teenager daughters with actress Rebecca Gayhart, said he is focused on his family and work. 'All I want to do is spend time with my family and work a little bit if I can,' Dane said. 'I don't think this is the end of my story. I just don't feel like, in my heart, I don't feel like this is the end of me.' Dane appeared in television programs in the 1990s and 2000s, including ' Children,' 'Roseanne' and 'Charmed.' He rose to fame when he was cast as Dr. Mark Sloan (a.k.a Dr. McSteamy) on 'Grey's Anatomy' in 2006. The actor stayed on the show until 2012, appearing in more than 130 episodes and receiving several accolades. Dane landed his first leading film in role in the 2006 German-made feature, 'Open Water 2: Adrift.' He was also a co-star in 'Marley & Me' (2008) and 'Valentine's Day' (2010) as well as appeared in 'X-Men: The Last Stand.' The actor has most recently appeared as Captain Tom Chandler in 'The Last Ship' and as Cal Jacobs in HBO's 'Euphoria.' Actor 'addicted' to Karen Read trial says he invited her to Mass. concert 'Bachelor' winner from Mass. splits from fiancé nearly 3 months after finale Emmy-nominated actor from 'Scarface,' 'Ghostbusters II' dies at 87 Legendary songwriter, co-founder of iconic '60s band dies at 82 Doechii calls out Trump's 'ruthless attacks' to stop Los Angeles protests Read the original article on MassLive.
