Latest news with #ShizueMasuki
New York Times
11 hours ago
- Health
- New York Times
‘Japanese Walking' Is a Fitness Trend Worth Trying
Going for a walk is one of the simplest workouts, but it can have powerful health impacts. Walking has been linked to improved mental and cardiovascular health, and it can be effective for managing back pain. But not all walking is equally effective. A method nicknamed 'Japanese walking' on social media — also known as interval walking training, or I.W.T. — seems to offer greater advantages than a simple stroll, or even than walking at a moderate pace for 8,000 or more steps a day. The strategy was first introduced two decades ago in a study led by Hiroshi Nose, an exercise physiologist at Shinshu University Graduate School of Medicine in Japan. The country has one of the world's oldest populations, and Dr. Nose hoped that, by applying interval-training techniques used by elite athletes to its senior community, he could improve older people's health and reduce the country's medical costs, he told The New York Times in an email. After seeing promising early results, he and his collaborator, Shizue Masuki, continued to study the method in depth. While this type of exercise isn't new, it has been a trend on TikTok this summer. Here's what the science says about the benefits of interval walking and how to get started. What is 'Japanese walking'? As the name suggests, interval walking is a form of interval training, which involves alternating between bursts of intense activity and more gentle movement or rest. In this case, it's basically just alternating between fast and slow walking. But compared with more classic forms of high-intensity interval training, interval walking is more approachable for many people, especially those who haven't exercised in a while or who are recovering from injuries that make high-impact activities like running difficult, said Dr. Carlin Senter, the chief of primary-care sports medicine at the University of California, San Francisco. Want all of The Times? Subscribe.
Metropolis Japan
24-07-2025
- Health
- Metropolis Japan
This Japanese Walking Trend Boosts Fitness in Half the Time
Backed by science and TikTok hype, Interval Walking Training is transforming everyday walks in Tokyo By Swap step-counting for a 30-minute walking method that burns more calories, boosts endurance and actually lowers disease risk. It's called interval walking training (IWT), also known as 'Japanese walking'—thanks to social media. Here's how it works: Walk fast for three minutes (about 70% of your max effort) Walk slow for three minutes (around 40% of your capacity) Repeat this five times for a total of 30 minutes. Think of it as a HIIT workout but with walking—and no gym required. Originally developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University, this method has been trending on TikTok and Instagram because it's short, approachable and delivers big results. Why Is It Better Than Just Walking 10,000 Steps? Studies from Japan show IWT doesn't just equal regular walking—it outperforms it for improving health. The study compared interval walking to the classic '8,000 steps a day' routine and found IWT was superior for improving: Blood pressure (it dropped more than with steady walking) Blood glucose levels (better control over sugar spikes) Body mass index (BMI) (more weight reduction) Aerobic capacity (higher endurance and heart health) Strength, which helps with stability and balance It was even sustainable long-term. In a follow-up analysis of 826 participants, 783 people successfully stuck with IWT for the full study—an impressive 95% adherence rate (via Healthline). Those who stuck with IWT over the years slowed the typical age-related decline in strength and fitness. While there's no direct study proving it increases lifespan (yet), these benefits all point toward healthier, more resilient aging And it's not just for healthy older adults. A 2024 review of IWT concluded the benefits are 'well established both in middle- and older-aged but otherwise healthy individuals and in those with metabolic diseases.' Why It's Perfect for Tokyo Tokyo life already involves a ton of walking—just getting from the train station to work can rack up thousands of steps. Interval walking slips easily into everyday routines. Do it on your way home from the office, while taking a lunch break or before heading into a night out. Even better, there are plenty of built-in 30-minute walking routes in Tokyo. Shibuya Station to Omotesando Station via Cat Street A scenic, urban stroll that's almost exactly 30 minutes—plenty of shops and people-watching along the way. Yoyogi Park Start at Harajuku Station, circle the park and end with a slow cooldown under the trees. Komazawa Park Designed for walkers, runners and cyclists, Komazawa Park has a peaceful loop that takes about 30 minutes starting from Komazawa Station. These routes fit seamlessly into daily Tokyo life. Commuters can even sneak in an interval walk on the way to the station or between train transfers. Social Media Impact The method has exploded on TikTok and Instagram, with users posting before-and-after clips showing improved posture, slimmer waists and glowing skin—all from 30-minute sessions. Trainers have jumped on the trend, sharing how to keep the 'fast' part somewhat hard without breaking into a jog. @coacheugeneteo Walking 10,000 steps… But better 😯 I know I can't be the only one who looks at my step count at the end of the day and feel like a failure. Some days, I get around 2,000 steps. I still aim for at least 8,000 a day – but sometimes, life just gets in the way. But even if it's only an extra ~3000 steps, this simple 30 minute protocol on my walking pad can make a huge difference. Walking Smarter, Not Longer For decades, 10,000 steps was the gold standard. But interval walking packs more benefits into less time. In a city like Tokyo, where people are already on their feet, it's the easiest workout upgrade ever. So tomorrow, instead of zoning out on your walk to the station, try speeding up for three minutes, then slowing down for three. You'll be done before you even realize it.
Pink Villa
23-07-2025
- Health
- Pink Villa
Can 30 minutes of Japanese walking replace expensive gym membership? All about unique workout trend
The world seems to be currently abuzz with the latest fitness trend: Japanese walking. While people are familiar with the benefits of regular walking for their overall health, studies have proven that Japanese walking is actually a game changer, in addition to traditional methods. What is Japanese walking? Japanese walking was introduced following a joint research and study by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University in Matsumoto, Japan. Unlike the regular walking technique, this one introduces a simple interval format between the steps. The individual must walk briskly for the first 3 minutes and then slow their pace for the next 3 minutes. How often should Japanese walking be repeated? Under moderate circumstances, an individual can repeat the Japanese walking technique as a cycle for about 30 minutes four days a week. It is said to reduce the need for regular gym workouts and cut down on expensive fitness memberships, as Japanese walking is both time-efficient and relatively effortless, especially for those with very little time to spare. Are there any considerable health benefits of Japanese walking? Based on the first successful clinical trial of Japanese walking, it was observed that incorporating intervals into the walking technique helped boost oxygen supply throughout the body, reduce blood pressure, improve overall metabolic function, and enhance fitness levels. Additionally, Japanese walking is said to have benefited individuals with Type 2 diabetes, reducing lower-limb strength decline and age-related muscle loss. Following this method, their walking speed strategically increased, which helped improve overall physical quality of life. Can Japanese walking replace expensive gym memberships? One of the key questions surrounding the validity and benefits of Japanese walking circles is whether it can actually replace the expensive gym memberships that most people typically purchase. While working out at the gym may require more time for an individual, Japanese walking is in many ways less time-consuming, as people only need to spare 30 minutes of their time. Moreover, for those who aren't exactly sure about using gym equipment and muscle training, Japanese walking can be the best choice, since it is mostly focused on utilising the power of the limbs. How to try Japanese walking? For those curious about trying out Japanese walking in the first place, there are a few things to take note of. This begins with a mandatory 5-10 minute warm-up process. Thereafter, begin your brisk and slow walk intervals. Time yourself and ensure that both paces of walking are met in equal time, with equal gaps. Once you're done, let yourself cool down with stretching exercises, which will help bring your heart rate back to normal.
News18
21-07-2025
- Health
- News18
What Is Japanese Walking? The Effortless Fitness Trend Beating The 10,000-Step Workout
Last Updated: A 30-minute walk with bursts of speed may do more for your heart and strength than 10,000 steps a day. Tired of chasing that 10,000-step goal every day? There's a smarter, science-backed way to stay fit without spending hours walking. It is called Japanese Walking, or Interval Walking Training (IWT), and it is making waves on social media for good reason. Developed by researchers at Japan's Shinshu University, this easy-to-follow routine blends short bursts of brisk walking with slower recovery walks. And the results? Surprisingly powerful. Research shows that Japanese Walking may offer equal or even better benefits than the age-old 10,000-step rule, especially for heart health, strength, and metabolic function. What Is Japanese Walking? No gym. No equipment. Just a walk with purpose. This workout method was designed by Professor Hiroshi Nose and Associate Professor Shizue Masuki from Shinshu University. The format is simple: alternate 3 minutes of fast-paced walking (at about 70–85% of your max heart rate) with 3 minutes of slow, relaxed walking (at around 40–50% of your max heart rate). Repeat this cycle for 30 minutes, four to five times a week. Unlike intense workouts, this is gentle enough for almost anyone to do but still effective. During the brisk walk phase, you should be breathing harder but still able to speak in short phrases. During the slower part, conversation should feel easy. All you need is a pair of comfortable shoes and a timer. The 10,000-step goal didn't come from a medical journal—it came from a 1960s marketing campaign for a Japanese pedometer. While walking is great for your health, newer studies suggest that after about 8,000 steps a day, the benefits may level off. So how does Japanese Walking compare? Let's look at what the research says: 1. Good for Your Heart In a 2007 study published in Mayo Clinic Proceedings, 246 adults (average age: 63) followed this walking method. The results? Those who did Japanese Walking saw a drop in their systolic blood pressure by about 10 mmHg. That's roughly the same improvement many people get from blood pressure medications—far more than what the continuous walkers saw. 2. Boosts Strength and Endurance The same study also reported increases of 13–17% in leg strength and a 10% jump in aerobic capacity (VO2 max) after just five months. A 2018 follow-up in The FASEB Journal found that people who kept up with the routine maintained those gains long-term. 3. Helps Manage Blood Sugar In a 2023 study published in Diabetes Care, Japanese Walking helped participants with type 2 diabetes control their blood sugar better than those who walked at a constant pace. Why? Researchers believe the intervals trigger better glucose metabolism—though factors like diet and genes also play a role. 4. Mental Health and Motivation Boosts While studies on mental health impact are still limited, the rhythm of intervals could provide mood-lifting effects similar to other types of rhythmic exercise. It's also highly doable. Studies show up to 95% of participants stick with it, likely because it's simple, time-efficient, and not too physically demanding. How To Try Japanese Walking Want to get started? Here's a basic plan backed by research: Then alternate: If you're new, start with shorter intervals (1–2 minutes each) and build up gradually. Use heart rate or how you feel to guide your pace. And if you have any medical conditions, check with your doctor first. Tips to Keep In Mind Focus on consistency—regular walking matters more than perfection Don't stress about exact heart rate zones—use your breath as a guide Japanese Walking is great, but it's one of many good fitness options Japanese Walking is an easy, effective way to improve your health, without dedicating hours to the gym. It might not be 'better" for everyone, but it's a fantastic option to try, especially if you're tired of chasing steps and looking for real results. view comments First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
News18
20-07-2025
- Health
- News18
Japan's 30-Minute Walking Trick That Helps You Lose Weight Quicker
That's exactly what a group of Japanese researchers started exploring nearly two decades ago. And the technique they developed, now known as Interval Walking Training (IWT), may quietly be one of the most effective and accessible fitness routines you can adopt today. The Method: Simple but Powerful Developed by researchers at the Shinshu University Graduate School of Medicine in Matsumoto, Japan, this walking style isn't about slow strolls or punishing treks. It alternates between three minutes of fast walking and three minutes of slow walking, repeated for a total of 30 minutes. 'Fast" here means walking at a pace where talking becomes difficult. 'Slow" means walking at a comfortable, relaxed pace. Do this four days a week, and within a few months, you may notice changes far beyond what 10,000 steps ever did for you. Backed by Years of Research This isn't just a trending idea on social media. According to The Washington Post, the technique was first tested in a 2007 study led by researchers Hiroshi Nose and Shizue Masuki. The trial ran for five months and compared two groups one that did interval walking, and one that just walked at a steady, moderate pace. The results? The IWT group showed significantly lower blood pressure, stronger thigh muscles, and improved aerobic capacity. The control group saw no such changes. Later studies, especially between 2020 and 2024, strengthened these findings. In trials with older adults and people with Type 2 diabetes, the interval walkers also improved their cholesterol levels, body mass index (BMI), and flexibility, according to The Washington Post. And it didn't stop there. Researchers also found that participants slept better, had improved cognitive performance, and experienced fewer depressive symptoms. This makes IWT one of the few routines that offer both physical and mental health benefits something even regular gym-goers don't always get. Why It Works Better Than Regular Walking Traditional walking routines often focus on distance or total time like the infamous 10,000 steps. But those benchmarks don't account for intensity. IWT, in contrast, plays with intensity in a way that pushes the heart, muscles, and lungs just enough, then gives them time to recover. That 'push and pause" approach is what makes interval training so effective — and why athletes, runners, and now even walking researchers use it. As the article in The Washington Post puts it: 'Participants who tried to walk briskly for 30 minutes straight found it too hard, but when they broke it into three-minute bursts, they were able to sustain it." That's a big win for real-world sustainability. Getting Started: No Fancy Gear Needed You don't need a smartwatch, treadmill, or gym membership. Just a pair of comfortable shoes and 30 minutes. Here's how to begin: Walk briskly for 3 minutes. You should be breathing hard enough that full conversation is difficult. Then slow down for 3 minutes. This is your recovery. Repeat the cycle five times for a total of 30 minutes. If that feels like too much in the beginning, start with just two or three cycles and work your way up. You can use landmarks to guide your pace. Walk fast between two street lamps, then slow down until the next one. You can also listen to music that switches tempo, or set a simple timer on your phone. The ability to recover faster between the fast intervals is a sign your cardiovascular fitness is improving. Who Is This Good For? This walking style is especially helpful for: Middle-aged or older adults trying to stay active without overdoing it People with Type 2 diabetes, high blood pressure, or early heart issues Anyone looking for a low-cost, low-impact fitness routine that fits real life Even younger people who've grown tired of the gym or intense fitness trends are finding value in this method. The structure keeps you engaged without being overwhelming and the benefits stack up over time. advetisement More Effective Than 10,000 Steps? In many cases, yes. While 10,000 steps is a decent rule of thumb for general movement, IWT delivers measurable cardiovascular and muscular benefits in less time. The Japanese team behind the method observed health gains in as little as five months, without requiring participants to overhaul their entire lifestyle. So if you're someone who's been walking endlessly on a treadmill with no change in your blood pressure, stamina, or weight this is your sign to try walking smarter, not longer. The Japanese method of Interval Walking Training is not a fad. It's a low-effort, high-benefit approach to health that's backed by science, requires no special equipment, and fits into even the busiest schedules.
