Walking is good for the heart, soul, and body. But are some methods of walking better—or healthier—than others? Social media is constantly hawking some “new” type of walking with the claim that it’s the key to a healthier body and mind. Just over the last few years, hot girl walks, silent walks, and the “12-3-30” technique (walking on a treadmill at a 12 incline and 3 mile per hour pace for 30 minutes) all rode out the popularity wave. And don’t forget the 10,000-steps-a-day rule, which was all but debunked a few years ago. (Turns out, even 7,000 can be a golden number.)
However, a new walking trend is stepping into the spotlight. You’ve probably seen the term “Japanese walking” all over your social feed and news apps—but it’s not new and it’s no passing fad. This technique is rooted in science. Interval walking, known as Japanese walking because of its origin in a 2007 Japanese study, calls for taking four or more walks a week, for about 30 minutes each, and alternating every three minutes between a slow pace and a fast pace.
The original study on interval walking found that middle-aged and older walkers who did just that for five months had lower blood pressure and improved aerobic capacity compared to those who walked at a steady pace for the same amount of time. Evan Johnson, a doctor of physical therapy and clinical director of access and navigation at Och Spine at NewYork-Presbyterian, tells us that the top interval walking studies have shown that it improves bone density in the legs and hips as well as increases thigh muscle mass. “When you’re walking faster, you have to push off harder,” he explains. “You’re using your calves and hamstrings more.”
While burning calories isn’t one of the main benefits of interval walking, it’ll likely be an added bonus. “Walking is critical for weight loss,” Johnson says. And, he notes: “You’ll burn more calories walking at a faster rate and walking regularly.” Interval walking is also a low-impact, DIY version of HIIT, which is known to burn fat and build muscle.
Japanese—or interval—walking is effective because there’s a one- to two-minute lag before your heart rate catches up to the intensity of the exercise you’re doing, Johnson explains. (Think about it—you’re probably not winded as soon as you start running or biking, but you feel it a few minutes in.) Your heart rate will begin to speed up toward the end of your first quick-walking set of three minutes. Once you’ve moved to your slow set, your heart rate will take a few minutes to cool down, too. These intervals allow you to keep an overall elevated heart rate without burning out from fatigue, Johnson says, which happens more quickly during continuous exercise.
No matter which interval you’re in, your speed shouldn’t be completely arbitrary. The slow portion of your walk should use about 40 percent of your aerobic capacity (also known as VO2 max), and the faster minutes should use around 70 percent. Unless you have a fitness tracker measuring your heart rate, this might not mean much to you. All you need to know, according to Johnson, is that the fast portion should feel like strong exertion without being out of breath. “You can still breathe and talk normally—you’re not gasping for air,” he says. On the other hand, the slow portion should feel like a cooldown.
Keep in mind that a healthy VO2 max for one person might not be the same for you. Women’s healthy scores are typically lower than men’s, for example. Johnson says that “peak” level could be anywhere from 70 to 85 percent of your aerobic capacity, but it depends on your age and weight. (Learn more about calculating your VO2 max here.)
Johnson mostly recommends interval walking for those who’ve been neglecting their exercise routine, especially in middle age and beyond. It’s a low-impact way to ease back into movement—and teach your heart how to be more efficient. That’s not to say it’s not a helpful exercise for, say, marathon runners, Johnson adds. “In that case, you just might run for three minutes and walk for two.”
He also notes that consistency is key, but working up to 30 minutes four times a week can happen slowly. “Many people start an exercise program and stop because they get a nagging injury,” he says. “Allow yourself to build into it. Get good walking shoes. Start on flat ground. Do the process over time.”
If you’re already thinking that you don’t have 30 minutes to spare, there’s a solution for that. “There are a number of studies that show you don’t have to exercise in one click,” Johnson says. “If you do 10 or 15 minutes twice a day, you could also accrue benefits.” Just think—you could be building muscle mass and boosting your cardiovascular health in less time than it takes to decide on your walking playlist.
Cassie Hurwitz (she/her) is an associate editor at Oprah Daily, where she covers everything from culture to entertainment to lifestyle. She can typically be found in the middle of multiple books and TV shows all at once. Previously, Cassie worked at Parents, Rachael Ray In Season, and Reveal. Her love language is pizza (New York slices, Chicago deep dish, and otherwise).
