Overview

• The Japanese walking method, or interval walking training, alternates three minutes of brisk walking at about 70% of maximum heart rate with three minutes of slower-paced strolling.
• Recent TikTok videos showcasing the routine have drawn millions of views and boosted its global popularity.
• Research indicates that regular practice can lower blood pressure, improve cardiovascular fitness, and enhance short-term blood glucose control.
• Its low-impact design makes it accessible to people of all ages and fitness levels, with experts advising a medical check-up before starting.
• Specialists view interval walking as a foundation and advise adding resistance exercises such as squats, lunges or eccentric movements to drive further lower-body strength gains.