Overview

• Developed at Shinshu University in 2007, the IWT method calls for five cycles of three-minute brisk walking (around 70% of aerobic capacity) followed by three-minute recovery walks to total about 30 minutes per session.
• Articles published August 15–17 have translated the decades-old research into easy-to-follow routines for home or treadmill, amplifying its reach beyond traditional step-counting approaches.
• Public-health messaging is shifting toward intensity-based goals, with experts recommending brisk intervals and daily step targets of 7,000–8,000 instead of a fixed 10,000 steps.
• Clinical trials and meta-analyses confirm that interval walking outperforms continuous walking in boosting aerobic capacity, lowering blood pressure and strengthening leg muscles.
• Although low-impact and equipment-free, interval walking should be paired with resistance training for bone and muscle health, and at-risk individuals are advised to seek medical clearance.