Japanese Walking Trend Could Boost Life Expectancy by 7 Years, Experts Reveal

In the ever-evolving world of fitness, a simple yet effective trend from Japan is making waves for its potential to add years to your life. Known as Japanese walking or interval walking training (IWT), this method alternates between three minutes of brisk walking and three minutes of a slower pace, totaling a 30-minute session. Experts suggest that just five of these sessions a week could meet the recommended 150 minutes of walking, which has been linked to extending lifespan by up to seven years.

Why does this work? Research from Japan, dating back decades, shows that this moderate-intensity interval approach offers protection against age-related issues like high blood pressure and muscle weakening. It’s a gentler alternative to high-intensity interval training (HIIT), making it accessible for those with lower endurance or mobility challenges. As a primary care physician in North Carolina pointed out, intense workouts can sometimes stress the body or joints, whereas Japanese walking offers a balanced, sustainable option.

This method mirrors the principles of Zone 2 training, where the body works at 60-70% of maximum heart rate, optimizing energy use and fat burning without overexertion. Recent studies also highlight its benefits for middle-aged and older adults, especially those with metabolic conditions, though broader health impacts are still under exploration.

The takeaway? Fitness doesn’t have to be grueling to be effective. Whether it’s Japanese walking or another activity, the key is finding something enjoyable and safe for your fitness level. After all, the best exercise is the one you’ll stick with.