Japanese Walking: A Simple Fitness Trend Could Add 7 Years to Life Expectancy
Japanese walking, a fitness trend that involves alternating three-minute intervals of fast and slow walking, has emerged as a promising method to meet the recommended 150 minutes of weekly physical activity, potentially extending lifespan by up to seven years. While the concept is not new, it is gaining renewed attention as researchers and fitness experts highlight its effectiveness compared to traditional exercise routines like HIIT and Zone 2 training.
This low-impact approach is particularly appealing for individuals with varying levels of mobility and fitness, as it offers a sustainable alternative to high-intensity workouts that may be physically taxing or even stressful. Dr. Alexa Mieses Malchuk, a primary care physician based in Chapel Hill, North Carolina, noted that HIIT, while effective, can be challenging for those with low endurance or mobility issues. In contrast, Japanese walking provides a more accessible and enjoyable form of exercise that encourages long-term participation.
Scientific studies have shown that moderate-intensity interval walking may help protect against age-related conditions, including increased blood pressure and muscle weakening, which are common in older adults. A 2024 review published in Applied Physiology, Nutrition, and Metabolism further reinforced the benefits of this method, indicating its positive effects on middle-aged and older adults, even those with metabolic diseases. The research suggests that Japanese walking could be a valuable addition to daily health routines, offering a practical and effective way to maintain physical fitness without the need for intense exercise.
Experts like Jillian Michaels, a Miami-based fitness instructor, have praised the simplicity of this trend, noting that it can contribute to a significant extension of life expectancy. By integrating short bursts of high and low-intensity activity into a weekly schedule, Japanese walking not only meets physical activity goals but also promotes long-term health and well-being. As more people seek sustainable and enjoyable ways to stay active, the popularity of this method continues to grow, presenting a compelling option for individuals looking to improve their health through regular, manageable exercise.