Japanese researchers have unveiled ‘interval walking’, a smarter alternative to 10,000 steps. This technique of alternating between fast and slow walks can boost heart health, burn fat, and build strength in less time. Here’s how it works and how to try it for yourself.
We all grew up hearing the same fitness mantra: walk 10,000 steps a day. It’s the standard for health goals, the benchmark for fitness trackers, and the number most of us strive for every day. But here’s the problem. Walking endlessly in one flat rhythm may not actually be the best way to improve your fitness.
Researchers in Japan have discovered a smarter alternative that could provide far greater health benefits in less time: the interval walking style. It’s important to alternate intensity instead of counting steps. This involves walking briskly for 3 minutes and then walking slowly for 3 minutes with recovery. Repeat this for 30 minutes and you’ll get an incredibly powerful workout for your heart, metabolism, and muscles.
The Science of Interval Walking
A long-term study conducted at Shinshu University Graduate School of Medicine found that adults who adopted a 3-minute fast, 3-minute slow pace pattern for just 30 minutes a day, five days a week, saw significant improvements in cardiovascular health, blood pressure, and muscle strength within a few months.
What makes this style so effective is how it challenges your body in short bursts. Each vigorous interval increases your heart rate, improves oxygen use, and trains your body to recover faster. This means you burn more calories, build endurance, and build strength in less time than a traditional 10,000-step regimen.
Other studies have found similar results. Interval walking has been associated with improved blood sugar control, increased fat burning, and increased stamina compared to walking at a steady pace. Additionally, maintenance is more sustainable because it is dynamic and time efficient.
How to do it yourself
Here’s how to get started:
- Warm up by walking lightly for 3 to 5 minutes.
- Alternate between three minutes of brisk, challenging walking and three minutes of slower, more relaxed walking.
- Repeat this process for 30 minutes, then let cool for a few minutes.
- If you’re new to fitness, start with 15 to 20 minutes and gradually increase the time.
The key is to vary the intensity. You may be slightly out of breath during the brisk intervals, but you should still be able to speak in short sentences.
Why it’s better than 10,000 steps
Experts say it’s not how long you walk that matters, but how you walk. A steady 10,000-step routine may plateau over time, but interval walking can keep your metabolism guessing. These changes improve heart health, increase fat oxidation, and trigger the release of endorphins, which improves mood.
Since you can do it anywhere from your local park to the treadmill, it’s realistic and suitable for most lifestyles.
How to move smarter
Takeout? You don’t have to spend endless hours doing it. Walking smarter, not just longer, can be the real key to fitness. Japanese interval walking trains your heart like aerobic exercise, strengthens your legs like resistance exercise, and refreshes your mind like meditation.
Sometimes it just takes one small step differently to completely transform your health.
Read more: Why do you need to walk 10,000 steps every day to stay fit? Find out why
