What is Japanese Walking

Japanese Walking Method: Why Interval Walking is the Best Exercise for Lifelong Health

As a qualified trainer with over 30 years of experience, I’ve taught people worldwide the benefits of walking. I’ve always said that walking is the number one exercise for the human body—because it’s exactly what our bodies are designed to do.

Lately, you may have heard about the Japanese Walking Method. It’s being talked about as if it’s something brand new, but here’s the truth: the Japanese Walking Method is simply interval walking—an approach I’ve been teaching for decades.

In fact, my Interval Walking at Home Workout videos on YouTube have reached over 23 million views and helped millions of people on their health journeys. Let me break down what the Japanese Walking Method really is, how it works, and why it’s so effective.

What Is the Japanese Walking Method?

The Japanese Walking Method is a style of interval training where you alternate between fast-paced walking and slow-paced walking. The common format is known as 3 x 3 walking:

3 minutes of fast walking (walk as if you’re late for an appointment)

3 minutes of slower, recovery-paced walking

You repeat this cycle up to 10 times for a 30-minute walk. Of course, you can adjust the ratio to fit your lifestyle—maybe 2 minutes fast and 1 minute slow, repeated 5 times for a quick 15-minute walk during your lunch break.

So while it may sound like a new fitness trend, it’s really just interval walking in disguise.

Why Walking Is the Best Exercise

Walking will always win as the most natural and effective form of exercise. Here’s why:

Low impact & joint-friendly. Unlike high-impact exercises (like burpees or jumping workouts) that can wear down your joints over time, walking is gentle yet powerful. It strengthens your joints, keeps them supple, and protects them from injury.

Works the whole body

Walking is a natural bodyweight exercise that engages multiple muscles, improves posture, and supports bone and muscular health.

Accessible to everyone

You don’t need a gym membership or special equipment—just a comfortable pair of shoes.

Supports healthy weight loss

Interval walking increases calorie burn while being sustainable enough to stick with long-term. Read more benefits of walking click here. 

Unique Benefits of Interval Walking

Adding intervals of faster walking is what makes the Japanese Walking Method so effective. The benefits include:

Boosts cardiovascular health: Alternating speeds challenges your heart and lungs, improving endurance and VO₂ max.

Increases lung capacity: The effort of fast walking pushes your respiratory system to adapt and get stronger.

Improves metabolism: Intervals elevate calorie burn during and after your walk.

Sustainable fitness: Because it’s low impact, you can keep doing it daily for years without risk of overtraining.

This is why I always say interval walking “ticks all the boxes” for health, fitness, and longevity.

Whether you call it the Japanese Walking Method or Interval Walking, the principle is the same:

mix faster walking with slower recovery walking. It’s free, joint-friendly, and incredibly effective for improving heart health, strengthening muscles, supporting weight loss, and building a lifestyle of movement.

If you’re ready to give it a try, then I have my free Japanese Walking Workout on my YouTube Channel.

So lace up your shoes and experience the power of interval walking today. Lucy