Japanese researchers developed a walking regimen that’s more efficient than just getting your 10,000 steps in
We know how fulfilling it feels to consistently get your 10,000 steps in. But studies have found that for greater health benefits, it’s time to look beyond your step count. The Japanese developed a training method called interval walking training (IWT), which operates on a simple 3×3 concept: alternating three minutes of slow walking, followed by three minutes of high intensity walking.
Slow walking or low-intensity walking is described as a leisurely pace, relaxed enough for you to engage in conversation. After three minutes of this, follow it up with three minutes of a faster pace—larger strides, swinging your arms, in a pace that’s just less than running. Alternate between these two modes for 30 minutes (or a total of five sets), at least four times a week.
Read: Integrating the best walking strategies into your daily life – why, when, where, and how?
IWT was developed by a group of researchers led by Hiroshi Nose of Shinshu University in Nagano, Japan in 2009, initially as an exercise prescribed for older individuals. Over decades of research, they’ve found that there are far-reaching benefits for IWT, including improved blood pressure, higher oxygen uptake, and improved leg strength and aerobic capacity, especially when compared to those who only did continuous, moderate intensity walking.
Aside from improved physical fitness, the studies also showed that those who did IWT enjoyed mental health benefits, recording a 50 percent decrease in depression symptoms, and 12 percent improvement in sleep efficiency.
Read: Here’s what could happen if you walk for an hour every day for 30 days
