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Japanese Interval Walking Gains TikTok Fame and Clinical Endorsements

Viral TikTok videos have driven fresh studies on the three-minute fast-slow walking method that now draws medical endorsements.

The simple workout involving interval-style bursts of fast and slow walking boasts a range of health benefits
Shoppers walk the Westfarms Mall looking for Black Friday deals on Friday, Nov. 24, 2023. (Aaron Flaum/Hartford Courant)
Researchers found that people who practised Japanese walking four times a week had better aerobic capacity
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Overview

  • Developed in 2007 by Professors Hiroshi Nose and Shizue Masuki, Japanese walking alternates three-minute high- and low-intensity walking bouts and has regained popularity through viral TikTok videos.
  • A recent Copenhagen study led by Kristian Karstoft found that type 2 diabetes patients following the protocol shed substantial fat and improved blood pressure without extra energy expenditure.
  • Research from Vanderbilt University suggests just 15 minutes of brisk walking daily can significantly enhance cardiovascular health, cognition, and reduce early mortality risk.
  • Health professionals at UCSF and trainers in London now endorse Japanese walking as a low-impact HIIT alternative suitable for older adults and those with joint issues.
  • Despite broad support, some experts maintain that general vigorous walking or step-count targets may yield comparable results, questioning the method’s unique efficacy.