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A fitness routine developed by Japanese researchers in 2007 has recently gained popularity on TikTok, where it’s being promoted as an enjoyable, low-barrier, high-impact method for improving cardiovascular health, strength, and endurance. Known as “Japanese walking,” the method is incredibly simple: alternating three minutes of fast-paced walking with three minutes at a slower pace, repeated over 30 minutes.
It was first introduced in a 2007 study led by Hiroshi Nose and Shizue Masuki, professors at Shinshu University. Researchers randomly assigned 246 older adults into three groups: no walking, moderate-intensity continuous walking, and high-intensity interval walking.
The results were striking. Participants who followed the interval walking program for five months experienced greater leg strength and overall fitness, as well as a more significant reduction in blood pressure, compared with those who walked at a moderate pace. A follow-up study involving over 700 participants found that interval walking also improved symptoms of age and lifestyle-related conditions, including cognition, depression, and sleep quality.
Now, nearly two decades later, the method is receiving renewed attention on social media, particularly under the #FitTok hashtag on TikTok.
What exactly does Japanese walking do to our bodies?
This type of interval walking taps into the “overload principle” – a key concept in exercise physiology. Short bursts of exertion challenge the body, forcing it to adapt.
According to John Buckley, a professor of exercise physiology at Keele University in the United Kingdom, this benefits both muscle metabolism and how well your heart, lungs, and circulation work. By pushing the body into a region where it has to adapt a bit more, it mirrors evolutionary patterns of movement – humans are built for intermittent bursts of high effort, like hunting and escaping danger.
The health benefits of Japanese walking
By encouraging more high-intensity activity, Japanese walking could help with key health issues related to exercise and nutrition, including diabetes, heart disease, and obesity. It improves insulin sensitivity, reduces blood pressure, and boosts post-exercise energy expenditure.
Mental focus and psychological benefits
While the physical effects of Japanese walking are well-documented, it may also boost mental health. The focus required during high-intensity intervals can create a mindfulness effect, reducing symptoms of anxiety, particularly in individuals with lower baseline anxiety, according to a recent review. Additionally, the method is easily adaptable to other exercises like cycling, swimming, or resistance training.
So, TikTok might have actually discovered a fitness trend that’s worth the hype.
