Japanese Walking is the new fitness technique that has been viewed as more effective as walking 10K steps a day, and this is how to incorporate it in your daily routine.
The 10K steps a day challenge has been on every Brit’s fitness regime for what may seem like a lifetime, but in Japan they have their own take on the infamous walking trend – and more people are following suit.
The challenge of walking 10,000 steps a day encourages you to focus on the quantity of your steps, but with ‘Japanese walking’ it’s about varying your pace from brisk walking to relaxed walking in intervals.
Alex Lovén, MBE, Founder and MD of Sports Equipment platform, Net World Sports highlighted how the Japanese version is more effective than 10K steps a day and said that “switching between walking paces helps raise and lower your heart rate repeatedly, which can lead to burning more calories, boosting heart health, and improving overall fitness.”
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“10,000 steps, on the other hand, tends to be a steady, moderate effort. This can be great for staying active, but it isn’t as challenging for your body. It’s more about quantity than quality,” he continued.
Swapping your usual 10,000 step routine for the alternative also helps you gain more health benefits in much less time. “Walking 10,000 steps can take anywhere from 1 to 3 hours, which is a big ask for many people juggling work, family life, and other responsibilities,” Lovén said.
Japanese walking, which was founded in the 1960s purely for marketing reasons has finally received scientific backing as researchers at Shinshu University in Japan “developed and studied this walking method, showing that it can significantly improve your aerobic fitness, muscle strength, weight control, and blood pressure.”
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Lovén explained that you should try Japanese walking “whenever and wherever you can, whether that’s on the school run with your kids, during your morning commute, or while walking the dog.” If blocking out a specific time feels like a chore then this walking method is much easier to build into your already established routine.
Lovén said to keep it fun by creating a “playlist of songs that are roughly 3 minutes long to guide your pace changes. Music can be a great motivator and help you to stay on track.”
Finally, ensuring that progress is tracked by “using a smartwatch or pedometer.” Checking the stats for “calories burned, heart rate, or steps taken can help you stay motivated and notice real improvements over time, making the routine much easier to stick with.”
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