How to Practice Japanese Walking

Rizwan Ali

Discover the mindful art of movement that connects body, breath, and awareness. Learn simple yet powerful techniques to walk with grace, energy, and intention—just like the Japanese have done for centuries.

Transcript

00:00Welcome to the Wealth of Wisdom. This is more than just a channel, it is a tribute to the

00:05strength of lived experience, the beauty of a peaceful, healthy life, and the graceful

00:10progression of aging. The quiet power of wisdom that we have accumulated over the years is

00:15discussed here, as are our insights into the mental and physical health of the elderly.

00:20Whether you're aging gracefully or caring for someone who is, this space is for you.

00:25Together, let's walk this path with respect, kindness, and dignity.

00:30Online, a fitness craze known as Japanese walking is gaining popularity because it

00:35promises significant health benefits with minimal equipment and time commitment.

00:40Japanese walking was developed by Professor Hiroshi Nose and Associate Professor Shizu

00:45Misuki at Shinshu University in Matsumoto, Japan, based on interval-style bursts of fast and slow

00:52walking. It involves walking for three minutes at a higher intensity and three minutes at a lower

00:57intensity alternately, four times per week, for at least 30 minutes. The level of the higher

01:03intensity walking should be somewhat hard. It is still possible to talk at this level, but it would

01:09be more difficult to hold a full conversation. The lower intensity walking should be done at a level

01:15that is light. At this level, talking should be comfortable, though a little more labored than an

01:20effortless conversation. Although it is less taxing than true HIIT and is performed at lower

01:26intensities. Japanese walking has been compared to high-intensity interval training, or HIIT, and

01:32referred to as high-intensity walking. It is also easy to perform and requires only a stopwatch and

01:38space for walking. It takes less time and requires less planning than other walking goals, like 10,000

01:44steps per day. As a result, most people will find it acceptable. Walking in Japan has many positive

01:51health effects. A Japanese study conducted in 2007 compared this strategy to low-intensity

01:58continuous walking with a daily goal of 8,000 steps. The Japanese walking method resulted in

02:04significant weight loss among participants. Blood pressure also dropped, more so than in those following

02:10the lower-intensity continuous walking routine. This study also measured physical fitness and leg

02:16strength. When compared to those who completed moderate-intensity continuous walking, those who

02:22followed the Japanese walking program showed greater improvements in both areas. A longer-term study also

02:28found that Japanese walking protects against the reductions in strength and fitness that happen with

02:33aging. These improvements in health would also suggest that Japanese walking can help people live

02:39longer, though this has not yet been directly studied. With this new walking trend, there are a few things

02:45to think about. The Japanese walking program was not completed by approximately 22% of participants in the

02:52study from 2007. For the lower-intensity program, with a target of 8,000 steps per day, around 17% did not

03:00complete it. This means that Japanese walking may not be suitable for everyone, and it might not be any easier

03:07or more attractive than simple step-based targets. It has also been demonstrated that taking a certain

03:13number of steps each day can help people live longer. For those aged 60 and older, the target

03:18should be around 6,000 to 8,000 steps a day and 8,000 to 10,000 for those aged under 60. Japanese walking

03:26does not appear to have any comparable evidence at this time. So, is this walking trend really the only

03:32thing that matters? Or does it matter less about what exercise you do and more about how often and

03:38how hard you do it? The answer is likely to be the latter. Research tells us that people who regularly

03:44perform more bouts of moderate to vigorous physical activity live longer, regardless of how long each

03:50bout is. As a result, we should concentrate on making regular, habitual moderate to vigorous physical

03:56activity a priority. It's a good idea to try Japanese walking if that activity is available.

04:03We appreciate you joining the Wisdom Wealth on this important journey. The value of your support,

04:09attention, and time cannot be adequately expressed. Whether you're here to learn, reflect, or simply

04:15find peace, know that you are valued. Kindness contributes to our shared goal of aging with wisdom

04:21and living with intention with each view, like, comment, and subscription. Remember that you are

04:27never alone on this journey, so remain kind and inspired.

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