Popularity of Japanese Walking Exercise: Reasons and Methods Why It's Healthier Than Just Hitting 10,000 Steps Without Thinking

1. Introduction - Is Walking in Daily Life Really Enough?

Walking is the simplest and most basic exercise that anyone can do. From our morning commute to lunch breaks and quiet moments after work, we often incorporate walking into our lives. In particular, the goal of "10,000 steps a day" has long been recognized as a benchmark for maintaining health. Apps on smartphones and smartwatches display the "number of steps taken today," making the achievement of "10,000 steps" a small accomplishment in our lives. However, questions have recently been raised about whether this simple goal-oriented approach to walking is truly sufficient. In Japan, a special method of walking known as "interval walking" is gaining attention, as it is believed to offer greater health benefits than simply walking more distance. It's an era where the method of walking has become more important than the sheer quantity. How efficiently and intelligently are we truly walking?

2. Development – The Core and Background of Japanese-style Walking

Japanese walking, or 'interval walking,' presents a groundbreaking approach in its structure. It consists of a simple repetitive pattern of walking quickly for three minutes and then walking slowly for three minutes. This method stimulates various physical functions of the body in a short period by slightly increasing the heart rate during the fast walking and allowing recovery during the slow walking. It is recommended to practice at least four times a week for about 30 minutes at a time. This method was not self-devised rather, it was introduced by a research team studying elderly individuals at Shinshu University in Japan in the early 2000s for the purpose of health and fitness management for older adults. In other words, it is an evidence-based exercise method constructed by observing the cardiorespiratory function, muscle strength, and balance abilities of older adults. Its practicality is enhanced by the fact that interval times can be adjusted using just a smartphone alarm or a watch, without the need for any equipment. This method aligns well with the modern lifestyle as it can be practiced without significant constraints of time or location.

3. Advanced - Comparison of Scientific Evidence and Health Effects

According to research conducted at Shinshu University, a group that regularly practiced interval walking showed a more stable decrease in blood pressure compared to a group that only walked normally. Additionally, leg strength and cardiopulmonary endurance improved more significantly. In particular, a clinical study targeting older adults revealed that the interval walking group tended to have a lower risk of falls compared to the non-interval group, and improvements in walking speed and endurance were confirmed. Remarkably, the effects of interval walking were sustained even with long-term practice. Long-term follow-up studies indicated that those who practiced consistently for over 10 years showed an increase in leg strength by up to 20% and a nearly 40% increase in maximum oxygen uptake (V̇O₂ max). These results provide evidence that some degree of physical decline due to aging can be defended against. Exercise not only benefits physical health but also positively influences cognitive function and depressive symptoms. For instance, it has been recognized that interval walking can support improvements in concentration and memory, extending its effects beyond simple walking to encompass mental health.

4. '10,000 steps a day' vs 'interval walking'

There is a claim that walking 10,000 steps a day was a figure emphasized for marketing purposes by a pedometer manufacturer in Japan in the 1960s. It later spread worldwide, but there is a lack of solid scientific evidence supporting it. Some studies suggest that walking just 7,000 to 9,000 steps a day significantly reduces the risk of diseases such as cancer and cardiovascular issues, and that further steps beyond 9,000 may not yield substantial additional health benefits. This implies that 10,000 steps may be a demand that far exceeds the saturation point for health benefits. On the other hand, interval walking can enhance the quality of walking within the same time frame, providing greater stimulation for fitness, blood pressure, muscle strength, and mental health even in a short period. This is an important fact that demonstrates how adjusting exercise intensity can help many people achieve the quality results they desire.

5. Conclusion - The Moment When the 'Quality' of Exercise Replaces the 'Quantity'

We often ponder how much we should walk for our health. A goal of 10,000 steps a day seemed easy, but in reality, it can be unrealistic or overly ambitious. For modern individuals who are particularly pressed for time, walking 10,000 steps every day can feel burdensome. However, the essence of exercise lies in its 'quality' rather than its quantity. Interval walking is an excellent alternative in this regard. Through interval walking, we can gain more health benefits even in the same 30-minute period. We can experience positive effects in various areas such as endurance, muscle strength, blood pressure control, and cognitive function improvement. This approach to walking goes beyond merely meeting numbers it enhances the quality of life. What are we walking for in this day and age? It is time to choose smarter ways to walk instead of obsessing over figures. Small but strategic changes can make a significant difference in our physical and mental health. It is now time to practice walking in a smart and scientific way. And this change will be a small innovation for the healthy tomorrow of us all.