Japanese walking: simple steps to a healthier you?

What is Japanese walking?

Originating - unsurprisingly - in Japan, Japanese walking is a research-backed fitness practice developed by Shinshu University researchers under Professor Hiroshi Nose.

Dr Mikel Daniels, Chief Medical Officer, WeTreatFeet Podiatry, Maryland, USA explains that Japanese walking alternates between three minutes of slow, easy-paced walking and three minutes of faster, more vigorous walking, repeated over a 30-minute session.

“This structured approach leverages the benefits of interval training while remaining accessible and low-impact,” he says. “It offers distinct advantages for physical and mental health compared to standard continuous walking. This method produces greater variability in heart rate and muscular demand than steady walking and is less intimidating than running or high-impact HIIT workouts.”

Melissa Gallagher, a licensed clinical social worker, and Executive Director of Victory Bay, New Jersey, USA agrees.

She says: “This approach harnesses the mental health benefits available from meditation, exercise, and nature therapy in ways that a conventional gym workout can’t.”

In the short term, Japanese walking may boost your heart health, lower your blood pressure, strengthen your thighs, and improve your overall fitness.

Daniels notes that the long-term benefits include:

• A faster, more efficient metabolism.

• Stronger, healthier bones.

• Enhanced emotional wellbeing.

• Better quality sleep.

• Sharper cognitive performance.

“Interval walking also keeps the activity engaging, reducing monotony, maintaining consistency, and contributing to improvements in your mental health,” he adds.

Gallagher highlights the mental health benefits, explaining that even 15–20 minutes of mindful walking, such as that practiced in Japanese walking, can have significant and positive effects.

“Our stress hormone levels (cortisol) decrease, rumination eases, and we’re able to manage our mood much more effectively,” she explains. “Over the long term, this can lead to greater emotional resilience, improved sleep quality, and reduced symptoms of anxiety and depression. Moving your body in a rhythmic, bilateral way - especially in nature - activates the same healing pathways targeted in Eye Movement Desensitisation and Reprocessing therapy (EMDR).”

How many days a week should you do Japanese walking?

Our experts recommend practicing Japanese walking for 20–30 minutes, three to four times a week, to maximise its health benefits.

Gallagher adds that even a short walk of just ten minutes can make a significant difference in reducing your stress levels.

Daniels says: “The goal is to complete five cycles of intervals per session. This gives the best opportunity to see significant results over three to five months. This schedule is both effective and gentle enough to maintain consistency.”

It’s a good idea to check in with your healthcare professional before starting any new exercise routine.

However, overall, Japanese walking is ideal for beginners, older adults, and those with long-term health conditions, as it is low-impact and highly adaptable.

He also warns against common mistakes that can increase your likelihood of injury or health complications:

• Skipping warm-ups or cool-downs - which can lead to muscle strain.

• Pushing too hard during brisk intervals - especially for people with a sedentary lifestyle or heart conditions.

• Ignoring pain signals - or not drinking enough water.

• Not prioritising gradual progression - when starting out.

• Wearing unsupportive footwear - which can contribute to discomfort or injury.

Gallagher concludes that one of the biggest mistakes many people make is focusing on results rather than fully engaging with the experience.

“This isn't about going places,” she says. “It's about building your mindfulness 'muscle' for stress management in the hurly-burley of life.”