Interval walking training (IWT), also known as “Japanese walking,” is quickly becoming popular again—especially on social media. This technique may be the perfect solution to getting fit in just 30 minutes a day.
Walking is one of the easiest and most accessible exercises for improving health, and it’s a great option for people of all ages. But a specific walking technique, known as interval walking training (IWT), has been gaining attention after it went viral. What makes IWT special, and how can it benefit you?
What is interval walking training (IWT) and how does it work?
IWT involves alternating between fast and slow walking in intervals. A study from Japan nearly 20 years ago found that middle-aged and older adults who practiced IWT had better blood pressure, stronger thigh muscles, and improved aerobic capacity compared to those who walked at a steady pace.
The technique consists of walking briskly for three minutes, followed by three minutes of slower walking, for a total of 30 minutes per day, at least four days per week. Recent studies continue to highlight the benefits of IWT, especially in terms of cardiovascular health, flexibility, and weight management. A study in 2024 even showed that older adults who practiced IWT had improved cholesterol levels, BMI, and endurance.
This interval-based walking approach not only improves physical fitness but also helps with mental health, such as reducing stress and improving mood. Here’s a breakdown of the key benefits:
| Benefit | Impact |
|---|---|
| Blood Pressure | Lowered in participants after just five months |
| Cholesterol | Improved in those with Type 2 diabetes |
| BMI | Better management of body weight |
| Cardiorespiratory Health | Improved endurance and heart health |
How to get started with interval walking training and stay motivated
You might be wondering, how hard is interval walking? The great thing about IWT is that alternating between brisk and slow walking makes the exercise more manageable. Many people find it easier to complete than walking at a steady, high-intensity pace for the full 30 minutes. Plus, it prevents boredom and keeps the workout interesting. Here’s a simple way to try it:
- Walk briskly for 3 minutes
- Walk slowly for 3 minutes
- Repeat for 30 minutes
You don’t need to dive straight into 30 minutes. Start with 15-minute sessions twice a day, and gradually work your way up. As with any new exercise program, it’s always a good idea to consult with your doctor, especially if you have health concerns.