Japanese walking is added to the list of beneficial habits that can lead to longevity.
The recommendation to walk 10,000 steps a day has become a classic recipe for maintaining good physical condition. However, many people find it difficult to adhere to this goal, especially when everyday life requires flexible work schedules, numerous obligations and leaves us with limited time for exercise.
Perhaps providing the solution to this equation, the alternative proposal of “Japanese walking” is gaining ground, offering significant cardiovascular benefits with less time and more targeted exercise.
We trust them! The impressive statistics about the Japanese
Japan is one of the countries with the most centenarians in the world, that is, it has an exceptionally high number of people who live over 100 years.
Okinawa, in particular, is known for its many centenarian residents
- According to the UN and the Japanese Ministry of Health, there are over 90,000 people over 100 in Japan (data up to 2024).
- The Japanese have one of the highest life expectancies in the world (over 84 years on average).
- What is “Japanese walking”?
- “Japanese walking”, or “3×3 walking training”, is a method that alternates three minutes of fast walking with three minutes of slow walking, repeated five times for a total duration of 30 minutes.
Like “jeffing”, which involves periods of intense running alternating with walking, Japanese walking combines bursts of intense walking into a walk.
This technique was developed by Professor Hiroshi Nose and Assistant Professor Shizue Masuki at Shinshu University in Japan and has been extensively researched.
Specifically, a study showed that middle-aged people who followed the Japanese walking method experienced:
- significantly improved blood pressure
- greater muscle strength in the thighs
- improved aerobic capacity compared to those who walked 8,000 steps a day at a moderate pace or did not walk at all.
Experts point out that alternating walking paces and incorporating high-intensity intervals, even with a simple 30-minute walk, can provide significant benefits, reducing the risk of cardiovascular disease and stroke.
And the good things don’t stop there…
Frequent movement is known to help, among other things, maintain a healthy weight and strengthen bones and muscles, factors of vital importance for preventing osteoporosis over time.
The integration of correct posture as well as correct breathing are important elements that often accompany Japanese walking and further enhance our health.
More specifically, the technique includes:
- Head up, gaze forward
- The head remains straight, the gaze looks forward and not down for better balance.
- Straight back, relaxed shoulders
- The spine is aligned, the shoulders relaxed and lowered.
- Gentle trunk movement
- The trunk moves slightly with the steps, naturally following the rhythm of the legs, without exaggerations that can cause strain. Walking is done with the front of the foot touching the ground first and then the rest of the foot, in a smooth movement.
- Slightly bent knees
- The knees are not completely straight nor too bent, so that the impact is absorbed.
- Rhythmic, deep and relaxed breathing
- We breathe deeply with the belly (diaphragmatic breathing), not superficially from the chest. It is also beneficial to synchronize breathing with the steps. For example, inhaling on two steps and exhaling on another two.
Walking has never been easier…
From a clinical perspective, any form of consistent, moderate-intensity walking, especially if it combines all of the above elements, can further enhance cardiovascular and mental health, while this method, all it requires from us is a 30-minute walk of relaxation and self-care.
Its ease and pleasant form, therefore, make it a particularly attractive, efficient and practical proposition for those who find it difficult to consistently maintain a regular routine of physical activity. In a world where saving time and flexibility are priorities, Japanese walking seems to be one of the ideal ways to enhance our overall well-being.
