This walking routine is super simple and low-impact
We’ve all heard of the daily 10,000-step rule and how it is beneficial for our health, it can help us maintain or lose weight or even burn fat. But it looks like there’s a new viral walking trend that’s even better – and it’s super simple.
Apparently, the 10,000-step rule is not backed by science, but rather, it was a marketing tactic from a 1960s pedometer company. Research now shows that while more steps are helpful, actually, a lower amount leads to health benefits too.
This has been confirmed by TikTok fitness creator Eugene Teo, who claims that with the Japanese walking routine, you’ll get 10 times the benefits of hitting 10,000 steps a day in just 30 minutes. What’s more, this routine is easy and low-impact.
But don’t think this is just made up, this routine is backed by science – and here’s how it works. The Japanese walking routine is interval training, comprising of a 30-minute high-intensity, low-impact stroll, broken up into sections.
It involves three minutes of fast walking (about 70% of your peak aerobic capacity), three minutes of slow walking (about 40% of your peak aerobic capacity), and alternate walking at each pace for five sets, totalling 30 minutes, four times per week. Those doing the Japanese walking routine should still be able to talk while walking, even at the faster interval speed.
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Since walking is a low-impact, moderate-intensity exercise, it minimises stress on joints, such as the hips, knees and ankles. This makes it a safer choice than high-impact workouts like running, and it’s a great option for those prone to injuries or joint discomfort.
To help plan these walks, people can use the Simple app, which can provide a personalised walking plan based on their optimal step count. For new users, the app is currently on offer at a 60% discount when you use the code REACH60 at checkout.
For those who might be sceptical about the results, people can check out their incredible user transformations. For example, Karen Heffernan, who once tipped the scales at 26-and-a-half stone (168.28kg), took control of her weight following a “health scare” and turned to the Simple app, which guided her through a series of minor, incremental adjustments.
Over roughly 18 months, this approach helped her shed an astounding 14-and-a-half stone (92.08kg), bringing her to less than half of her initial body weight. Karen said: “I can’t believe it’s actually been so simple. I’ve not felt deprived along the way, my motto just now is ‘delay don’t deny.’ You can have the treats, you have the yin and the yang, you build things up.”
She added: “This isn’t through surgery, it’s not through medication or any of that, some vitamins along the way, yes, but good food, good exercise, good sleep and motivation to keep you going along the way.”
To begin using the Simple app, users complete a brief online questionnaire about their diet and fitness goals. The app then utilises this information to create a fully personalised programme that suits their specific needs and schedule.
With Simple’s AI Coach, each user’s plan is adapted to them and get regular feedback. Moreover, the Simple method doesn’t include calorie counting, cutting out essential food groups, or weighing every bite – instead, it prioritises safety and sustainability, with coaching along the way.
As an alternative, however, customers can try the MyFitnessPal app. This all-in-one food tracker, calorie counter, macro tracker and fitness tracker helps users build long-term habits in one place.
Or there’s the Hevy app. This free workout tracker for iOS and Android helps people build routines and track progress with friends.
Reviews for Simple on Trustpilot are very positive, with users leaving an average 4.3 out of five star rating, from more than 7,000 reviews. One described the app as ‘consistently gorgeous’.
They wrote: “It’s a great project with a promising future… it’s reliable since it has its own exchange app outside (the) telegram. They are straight forward and care about the community.”
Another commented on how user-friendly the app is, saying: “The experience was great due to the fact that it was easy to understand, not as complex as others.”
One person left more critical feedback, saying they have experienced network issues. They wrote: “The app is good, but improvements in processing speed is needed.”
While another added: “Simple and easy to use. I love this app.”
Find out more about the the Simple app here.