For years, we’ve been told to hit 10,000 steps a day to stay healthy. It’s simple, easy to remember, and definitely better than being sedentary. But what if there’s a more effective way to walk your way to better health? Recent research out of Japan suggests that how you walk might matter more than how much you walk.
What is Interval Walking Training (IWT)?
Developed by researchers at Shinshu University in Japan, Interval Walking Training is a walking technique that alternates between three minutes of fast-paced walking and three minutes of slow walking, repeated over a 30-minute session. It’s not about going all-out—just walking briskly enough during the fast intervals that you’re a little out of breath, then slowing it down to recover.
Dr. Hiroshi Nose, the lead researcher on multiple studies, found that this simple walking method had surprisingly powerful effects. And get this—it didn’t require gym equipment, crazy schedules, or perfect form.
So, What Does the Research Actually Show?
Dr. Hiroshi Nose and his team at Shinshu University in Japan have been studying Interval Walking Training (IWT) for more than a decade. Their original study, published in Mayo Clinic Proceedings back in 2007, laid the groundwork. In it, middle-aged and older adults who followed a program of alternating fast and slow walking for 30 minutes a day, five days a week, saw big improvements:
- Aerobic capacity increased by 10–20% (basically, their hearts and lungs got stronger)
- Leg strength improved significantly, which is huge for mobility and balance as we age
- Systolic blood pressure dropped by an average of 8 mmHg
- And those who kept up the routine? They maintained these benefits over time
In the more recent 2019 follow-up study, Dr. Nose and his colleagues tracked over 600 participants and confirmed what they had long suspected: the more time people spent in the “fast-walking” phase each week, the greater the health benefits. Participants saw improvements in cardiovascular fitness, metabolic health, and blood sugar control—especially among those with type 2 diabetes.
The takeaway: alternating walking speeds gives your body more to do—and more to gain—than steady, moderate-paced walking alone.
Why It’s Better Than 10,000 Steps
Let’s be clear: walking 10,000 steps isn’t bad. But it’s often done at one steady pace, which can limit cardiovascular and muscular engagement. Interval walking challenges your heart, lungs, and muscles in short bursts, making your walk more productive without adding extra time.
In fact, the Japanese researchers found that just 30 minutes of IWT, five days a week, led to more meaningful changes in physical health than simply trying to hit a step count.
How to Try Interval Walking
Here’s how you can start:
- Warm up for 3–5 minutes with easy walking.
- Alternate between 3 minutes of brisk walking (you should feel slightly out of breath) and 3 minutes of slow walking.
- Repeat the interval cycle for 30 minutes total.
- Cool down with a few more minutes of easy walking.
You can do this outside, on a treadmill, or even in your neighborhood—no fancy gear needed. And if 30 minutes feels like too much right now, start with just 15 and build from there.
Final Thoughts
If walking is your go-to form of exercise (and it should be—it’s accessible, low-impact, and stress-relieving), give interval walking a shot. The research backs it up, and the results speak for themselves: improved fitness, stronger muscles, better blood pressure, and enhanced blood sugar control.
Sometimes, it’s not about walking more, but walking smarter.
