The 'Japanese walking' technique, a blend of interval and mindful walking, might just be the trend you're looking for — and it's been given the nod by science, according to a feature in the University of Cincinnati's news release. Maybe it's time to swap out your usual stroll for this exercise regimen that's beginning to pick up pace on TikTok.
Let's break it down: 'Japanese walking' means you walk briskly for three minutes, then slow it down for another three, repeating this cycle over half an hour. A Japanese study, nearly two decades old now, puts its stamp of approval on the method, showing that middle-aged and seniors got a significant health boost from it compared to their peers who kept at a moderate pace. Less pressure on the blood veins, sturdier thigh muscles, and better huff-and-puff endurance – that's what we're looking at here.
But there's more to this walk in the park, Barbara Walker, PhD, an associate professor in UC's College of Medicine, explains. She echoes the physical goods of interval training but also casts light on the psychological pluses of mindful walking, especially if it's done among the greenery. “Mindful walking, especially in green space, has been shown to lower blood pressure, reduce cortisol, improve focus and sleep, and help regulate mood," as per UC News, Walker mentioned in her conversation with the Washington Post.
Combining these two walking methods could be a game-changer for many. The structured bursts of energy juxtapose with the calm rhythm of mindful, slower strides, giving you a mental and physical workout that is, according to Walker, as detailed by UC News, "even more psychologically impactful." This isn't just about getting your steps in, it's a holistic approach to well-being. So if you've been on the hunt for a simple, yet effective, way to shape your health better, the pavement (or a trail in your nearby park) calls. Just remember, bring the right shoes — and perhaps, your favorite tunes or podcast to keep you company.
