What is interval walking that the Japanese swear by?

However, if people have pre-existing conditions, they should consult with an expert before starting.

New Delhi | Updated: August 16, 2025 12:17 PM IST

3 min read

Did you know? (Photo: Getty Images/Thinkstock)

Like High-Intensity Interval Training, which involves alternating between short bursts of intense physical activity with brief recovery periods, Interval Walking Training allows for alternating between a slow and fast walk pace for better benefits.

Author Kashif Khan recently discussed it in an Instagram post, sharing that Japanese researchers developed Interval Walking Training (IWT)—a simple but powerful method that, when done consistently, has been shown to lower blood pressure, reduce depression, and even cut stroke risk by 40 percent.

Here’s how it works:

Instead of walking at the same pace, you alternate between:
– Three minutes of slow walking
– Three minutes of fast walking
Keep cycling through this pattern for about 30 minutes.

And the results? “People who do IWT see 4x more improvement in blood pressure than those who just walk 10,000 steps a day. It also improves muscle strength, boosts the immune system, and enhances sleep efficiency by 12 percent,” informed Khan, adding that it is an easy, free, and incredibly effective way.

Does it work?

Dr Ranjan Shetty, lead consultant, cardiologist SPARSH Hospital Infantry Road and medical director, SPARSH Group of Hospitals said that it significantly improves cardiovascular health by lowering blood pressure and cholesterol, making it particularly beneficial for people at risk of heart disease.

Here’s what you must consider (Photo: Freepik)

“It also helps regulate blood sugar levels in people with type 2 diabetes and enhances overall physical fitness by increasing muscle strength and aerobic capacity. Moreover, IWT is also linked to reduced depression and better mental well-being. This method is beneficial for those recovering from joint issues or post-surgical rehabilitation, as the variation in pace minimises joint strain while still promoting mobility,” said Dr Shetty.

Also Read | Here’s what happens to the body when you commit to no sweets, 10K steps daily, and home cooked meals for 30 days

However, if people have pre-existing conditions, they should consult with an expert before starting. “It’s important to start gradually, wear supportive footwear, and stay hydrated,” said Dr Shetty.

Dr Shetty advised using a fitness tracker to help maintain appropriate intensity levels. “The way to success with IWT is consistency. Regular practice, ideally several times a week, can yield significant health benefits over time,” said Dr Shetty.

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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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