Overview

• Interval walking alternates three-minute segments of slow and brisk walking over a 30-minute period, providing an accessible form of high-intensity interval training (HIIT).
• Developed by Dr. Hiroshi Nose’s team in Japan, the method has been shown to boost metabolism, improve fat oxidation, and reverse age-related muscle decline in older adults.
• Health experts highlight its effectiveness in lowering blood pressure, regulating blood sugar, and reducing the risk of diabetes and stroke.
• The technique aligns with global exercise guidelines, offering a more efficient alternative to the 10,000-step goal by emphasizing intensity and duration.
• Fitness devices like Garmin’s Vivoactive 6 now include interval walking presets, reflecting its growing adoption and mainstream recognition.