Forget 10,000 steps. This science-backed interval walking style lowers blood pressure, builds strength, and boosts mood in half the time.
On my recent trip to Japan, I noticed something unexpected: the way people walked.
This wasn’t just strolling lazily or marching with purpose. It was a rhythm — fast, then slow — known as Japanese interval walking.
They moved like dancers who had just remembered the train leaves in three minutes, then slowed as if they had spotted an old friend.
Researchers say this simple pattern can make you fitter, stronger, and healthier in just 30 minutes a day.
This was not a random Tokyo sidewalk performance.
It is a science-tested technique called Interval Walking Training (IWT), often nicknamed Japanese walking.
Research shows it can make you fitter, stronger, and healthier in only about 30 minutes a day.
And the best part? It works even if you have never enjoyed exercise before.