Japanese Walking Is the Easy Health Trend for Mature Women

Japanese walking, more specifically referred to as Japanese interval walking training, has been gaining traction in America lately. The method involves vacillating between walking quickly and walking at a normal relaxed pace every few minutes. Upon hearing about it, I immediately thought of the scene in Sex and the City when they’re speed walking around Central Park and gossiping to get their heart rates up, and if it’s anything like that, count me in. With experts and studies backing up the benefits of Japanese interval walking, we had to look into the trend and how we can fold it into our hot girl walks.

Featured experts

What is Japanese walking?

Japanese walking “is a low-impact, science-backed method of walking three minutes at a moderate pace and then alternating three minutes at a brisk pace,” says wellness expert Dr. Amy Shah. Midlife and senior fitness trainer Cindy Sullivan explains that you’re meant to repeat this cycle for about a half an hour. “Somehow, just adding that structure makes walking feel more purposeful and effective, without being overwhelming,” she adds.

The benefits of Japanese walking

“There are so many benefits to this method which is why I recommend it over regular walking,” says Dr. Shah. “It was shown to improve blood pressure, cholesterol, glucose, leg strength and aerobic capacity when people did this training four times a week for three months versus those who just did moderate walking.”

With her own clients Sullivan has seen that Japanese interval walking has also made walking more engaging. “People enjoy the change of pace. The recovery breaks tend to keep it from feeling too hard, but the faster intervals still push the heart and lungs in a really healthy way,” says Sullivan. “And because it’s joint-friendly, almost anyone can do it.”

Japanese walking for mature women

“Walking in general can help with bone health, joint mobility, balance, circulation and mood, among others. Japanese walking adds an extra layer by helping women build stamina and confidence without stressing their bodies,” says Sullivan. “Those little three-minute pushes make you feel stronger and more capable, while the slower intervals make it approachable and safe. It’s a great way to challenge yourself while still respecting your body.”

Additionally, Dr. Sha notes that studies have found that Japanese walking suppresses pro-inflammatory gene expression, which is linked to chronic disease. “So this can mean a lowered risk of age-associated conditions like hypertension, type 2 diabetes and age-related muscle loss in mature women,” she says.