It’s not just a question of whether you walk, but of how you walk.

Current cultural beliefs suggest we should walk 10,000 steps a day, but we know that’s not the case. The research that seemed to support this was originally a marketing campaign for a pedometer. Now, however, there’s new information and new research that supports walking, albeit in a different way.

A single 30-minute walking approach provides three beneficial effects, including lowered blood pressure, improved mood, and a strengthened body. This training method has been studied by Japanese scientists for almost two decades and works for people of all ages, from 25 to 75.

This isn’t another fitness fad. Scientific studies at Japanese institutions have conducted research on Interval Walking Training for nearly two decades. The results? Mind-blowing.

The Walking Method That Beats the Gym

The approach involves walking for three minutes at a slightly challenging breathing pace on your local street. Then you slow down for three minutes to catch your breath. You repeat this back-and-forth pattern for 30 minutes. That’s it. That’s the whole secret.

Japanese researchers named their study Interval Walking Training when they developed it. Social media users have dubbed this walking approach “Japanese walking” because of its rapid popularity. This walking technique is more than a casual walk through the neighborhood. Walking with intention leads to positive results, which scientific evidence shows.

Dr. Hiroshi Nose, along with his team at Shinshu University, analyzed over 700 participants to discover an unexpected outcome. People who followed this straightforward walking method gained more than minor health improvements. The simple walking method produced life-changing results for the participants. Note that it says ‘for the participants’, which may indicate that this sample may not be representative of everyone trying this method.

The Mental Health Game-Changer

Here’s where it gets really exciting. Studies have demonstrated that exercise, particularly this walking method, delivers more substantial benefits than prescription drugs when treating depression and anxiety. Let that sink in. Walking intervals provide more substantial benefits than medication can deliver. Anyone seeking a more natural way to support their health, rather than relying on medication, may find an answer in walking.

A study with 100,000 participants demonstrated that increased daily walking by 1000 steps reduced depression risk by 9 percent. The additional steps from interval walking produce intensified benefits through their increased intensity.

When you walk at different speeds, your body releases a cocktail of feel-good chemicals. Endorphins flood your system. Serotonin levels rise. Stress hormones like cortisol drop. Your body operates as a free pharmacy that provides you with its natural medications.

Your Body Will Thank You Too

The mental health advantages represent only the first stage of benefits. The physical alterations in the body are just as striking.

The initial Japanese research showed that people who practiced interval walking for five months experienced significant reductions in their blood pressure levels. Their leg muscles got stronger. Their hearts got more efficient. The participants who maintained a constant walking speed for five months demonstrated minimal health improvements.

Think about that. Same amount of time. Same basic activity. Completely different results.

Dr. Kristian Karstoft, who has dedicated extensive research to interval walking, explains the benefits by stating that interval walking produces better fitness and body composition results, along with superior blood sugar management, than regular walking does when both methods use equivalent energy and time duration. The success of this approach has surpassed conventional exercise methods.

Exercise programs initiated by most individuals begin with positive intentions. But life gets busy. The gym feels intimidating. Running hurts their knees. So they quit.

Interval walking is different. It meets you where you are.
Before beginning any exercise training program, be sure to consult with your healthcare provider for clearance.

The initial commitment should be 15 minutes for someone who cannot perform 30 minutes of exercise. Start with 15. The intervals should be reduced to one minute fast followed by two minutes of slow pace if you experience difficulties. The method adapts to fit any individual situation because it has no restrictions.

Dr. Barbara Walker, a health psychologist, asserts that the perfect workout is found in the activities you complete. Interval walking provides individuals with a feeling of success and wellness management capabilities.

How to Start Your Transformation Today

Are you prepared to try it? You may be a couch potato right now, but hopefully within the next several weeks, you will find a new you. We also know that being outside in the environment has additional benefits besides walking and exercise because the air we breathe, the color of the vegetation and sky, and the breeze all have a cumulative effect that is positive for us.

The following tentative schedule is based on research findings and should be taken into account. Your initial training program includes: gradual walking at a moderate speed for about 15 minutes. This would include:

1. One moment fast
2. Two minutes at a slower pace

At least three times a week

Week 2–3, you would build up to 20 minutes with slightly increased speed for 2 minutes, and then slow down for 3 minutes. The recommendation is to do this 3–4 times throughout the week.

The fourth week calls for at least 30 minutes of walking that you tailor to your individual needs, your body, and your medical condition. All of this is predicated on you, and there is no set formula that you need to restrict yourself to. This is an easy go, great gain, but use common sense as your guide.

During your “fast” intervals, walk as if you’re running late for a crucial appointment. The slow intervals require you to move forward while maintaining a relaxed and comfortable pace.

The Secret Sauce: It’s Not Just Physical

The fundamental power of interval walking stems from more than physical exercise. The mental aspect plays an essential role in this process.
Every time you force yourself to move quickly during fast intervals followed by recovery during slow intervals, you strengthen your legs and lungs and develop additional mental and emotional skills. You’re training resilience. Your self-determination proves successful because you demonstrate your ability to handle obstacles and regain your strength.

Dr. Shizue Masuki, together with other researchers, observed that people who engaged in interval walking activities demonstrated better sleep quality, enhanced cognitive abilities, and better mood. According to her, the advantages extend beyond our initial predictions.

Your New Beginning Starts Now

What's the most encouraging about interval walking? Your health improvements will begin within the first few days of starting. Research indicates that most participants experience a better mood along with increased energy levels during their initial week of the program. The body reveals noticeable changes about one month into the program.

Additional research studies demonstrated that 95% of participants achieved success with this method. The participants lacked both exceptional athletic abilities and perfect self-control. The system functions well because it was specifically designed for everyday people who manage busy lives.

You don’t need special equipment. You don’t need a gym membership. You don’t need to be in perfect shape to start. The essential requirement is your initial movement.

Your journey to transformation has already begun. A 30-minute commitment leads to your transformation into a healthier and happier person. First, however, talk to your physician.