Overview

• A 2007 Shinshu University study found interval-style walking reduced blood pressure and body weight while boosting leg strength and aerobic capacity more than steady-paced walks.
• The method involves alternating three minutes of somewhat hard walking with three minutes of light walking for at least 30 minutes, four times per week.
• Participants report the structured half-hour routine increased their average daily steps from about 6,500 to over 8,100 and made exercise feel more manageable.
• GPs note that even a modest 30-minute walking session can markedly lower heart disease and stroke risk and improve blood pressure control.
• Researchers say the moderate-to-vigorous bursts in Japanese walking may help stave off age-related declines in strength and fitness.