What's 'interval walking': Know the 3 benefits (backed by science)

Interval walking has emerged as a simple yet powerful exercise.

It has captivated enthusiasts worldwide — becoming recent viral buzz. 

Interval walking, also known as "Japanese walking", is recognised as a science-backed way to improve overall health while fitting into a busy schedule.

What is interval walking?

In a nutshell, it alternates fast and slow walking paces.

This low-impact workout alternates between fast and slow walking paces, making it accessible for middle-aged and older adults, while delivering impressive health perks.

Here’s a guide to mastering interval walking and understanding its benefits:

How to do interval walking

Getting started is straightforward. 

#1. Begin with a warm-up: walk at a leisurely pace for 5 minutes to loosen up your muscles. 

#2. Then, follow this cycle: walk briskly for 3 minutes as if you’re late for an appointment, pushing your heart rate up, followed by 2 minutes of slow walking to recover and catch your breath. 

#3. Repeat: Repeat this pattern for 30 minutes. 

#4. Weekly activity: Aim for 4-5 sessions per week. 

#5. Do at your own pace: For variety, incorporate hills or increase the brisk intervals to 4-5 minutes as your fitness improves. 

Note: Researchers suggest interval walkers to wear comfortable shoes, stay hydrated, and consider using a fitness tracker to monitor your pace and heart rate. Always consult a doctor before starting, especially if you have health conditions.

The benefits

Interval walking’s appeal lies in its benefits. 

#1. It boosts blood circulation, delivering oxygen-rich blood to muscles and organs, which enhances overall energy levels.

A 2024 study from Shinshu University found it can reduce blood pressure by up to 8% in middle-aged adults, a critical advantage given the global rise in lifestyle-related diseases — up 15% since 2020, per the WHO. 

#2. It burns more calories than steady walking by engaging different energy systems, aiding weight management. 

#3. It builds stamina and reduces fatigue, with research from Hiroshi Nose (2011) showing greater aerobic capacity gains compared to continuous walking. 

For older adults, it’s joint-friendly, minimising injury risk — a key reason it’s trending among Japan’s aging population, where over 29% are above 65.

So whether you’re looking to boost stamina, shed weight, or improve heart health, interval walking exercise can be a good medicine.

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