Japanese Interval Walking: what to know about the low intensity, high impact workout

Wasanga Mehana, standing in for CapeTalk and 702's Africa Melane, speaks to fitness and wellness coach Liezel van der Westhuizen.

Listen below:

Ever heard of Japanese interval walking? 

Based on interval-style bursts of fast and slow walking, it was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan.

It involves alternating between three minutes of walking at a higher intensity and three minutes at a lower intensity, repeated for at least 30 minutes, at once, or split during your day, four times per week.

The higher-intensity walking should be done at a level that is 'somewhat hard' (whatever your perception of 'hard' walking is). At this level, it is still possible to talk, but holding a full conversation would be more difficult.

The lower-intensity walking should be done at a level that is 'light' (whatever your perception of 'light' walking is). At this level, talking should be comfortable, though a little more laboured than an effortless conversation. 

Japanese interval walking can offer a low-impact workout with benefits that can make a big impact:

• Improved cardiovascular health: strengthens the heart and blood vessels, improving blood flow and overall cardiovascular function. 
• Lowered blood pressure: Studies have shown that it can significantly reduce both systolic and diastolic blood pressure. 
• Increased muscle strength: Alternating between brisk and slow walking can improve leg strength and overall muscle tone. 
• Enhanced metabolism: The interval nature of the workout can boost metabolism, helping the body burn more calories, even at rest. 
• Better blood sugar control: can improve blood sugar control, particularly beneficial for individuals with type 2 diabetes. 
• Reduced risk of diseases: Regular sessions can lower the risk of heart disease, stroke, and other cardiovascular conditions. 
• Improved mood and sleep: Exercise, in general, can positively impact mood and sleep quality.
• Time efficient: Compared to traditional walking, it can provide similar or greater benefits in a shorter amount of time. 
• Potential brain health benefits: The alternating pace of Japanese walking may also help keep the brain alert and improve cognitive function.
• May protect against age-related decline: Studies show that it can help protect against age-related declines in strength and aerobic capacity. 

Scroll up to the audio player to listen to the full conversation.