A fitness coach has shared an alternative 30-minute walking technique that’s been scientifically proven to be ‘better’ for your overall health than just walking 10,000 steps in one day, according to some studies
Walking 10,000 steps or more in a day can often sound like an unreachable goal. While it’s often considered the ‘ideal’ number of daily steps, it can sometimes seem too time-consuming to fit into your daily routine.
People have been creative in trying to fit their step goals into their lifestyles, such as incorporating more walks into their free time or investing in a walking pad to use while watching TV or working at a desk. However, this solution might not suit everyone’s lifestyle. To help people with their health goals, a fitness coach has revealed an alternative walking method that’s been proven to be ‘better’ for your overall health.
Fitness coach Eugene Teo, who boasts over 401,000 followers on TikTok where he shares fitness tips and tricks, has revealed a study that suggests another walking technique could be more beneficial.
“You’ve probably heard that you should walk 10,000 steps a day,” Eugene said in his video. “But in 2007, Japanese researchers discovered a walking technique that gives you 10 times the benefits in just 30 minutes.”
The Japanese Interval Walking Technique, also known as ‘Intermittent Walking’ or ‘Interval Walking Training’, was developed by researchers in Japan. It involves intervals of fast and moderate-paced walking to enhance cardiovascular fitness, metabolism, and overall health.
Eugene explained: “So instead of a 10,000 step target, you switch between three minutes of fast walking and three minutes of slow walking for five total sets.
“The results were surprising. Compared to hitting 10,000 steps, this walking protocol showed 29 times boost over aerobic fitness, a ten times improvement in leg strength, and a three times improvement in blood pressure.”
According to the study, high-intensity interval walking could combat the increase in blood pressure and decrease in thigh muscle strength and aerobic capacity that come with ageing.
“10,000 steps is still a fantastic target, but it takes around one to two hours of intentional movement. This protocol is just 30 minutes,” Eugene said. “All movement is medicine, but if you’re short on time or want to get the most bang for your buck, this is for you.”
In the video’s caption, he shared: “I know I can’t be the only one who looks at my step count at the end of the day and feel like a failure. Some days, I get around 2,000 steps. I still aim for at least 8,000 a day – but sometimes, life just gets in the way.
“But even if it’s only an extra ~3000 steps, this simple 30 minute protocol on my walking pad can make a huge difference.”
As the video reached over five million views within just 48 hours, several viewers took to the comment section to share their thoughts on the walking technique and to ask questions.
“What speed is fast and what speed is slow?” one viewer asked, to which another said: “the fast walking normally is fast enough to still keeping a conversation while walking without short in breath. Mine is around 5/6 km/ h.”
Another individual commented: “I think this whole thing is getting misconstrued, yall need to be active, like everyday and that will yield fantastic results. Some days you’ll hit 5k some days you’ll hit 20k just stay active.”