10,000 steps vs Japanese-style walking: Which is better for your heart and fitness?

Discover how Japanese-style interval walking compares to 10,000 steps a day. Learn which walking method boosts heart health, stamina, and metabolism faster. (Image: Pexels)

It has long been established that any kind of physical movement proves beneficial for your health. Walking is one of the simplest and most accessible forms of exercise that one can do from anywhere without any need for equipment. But there has been an ongoing debate about which type of walking is more beneficial to overall health. Many advocate that a simple 10,000 steps is more than enough to maintain good health, while others vouch for a Japanese-style walking, a new or revised style to yield better results. Each of these has its own unique strengths and benefits.

Let's explore the benefits of Japanese-style walking vs normal brisk walking for 10,000 steps.

How does Japanese-style interval walking work

There are studies that suggest that not just how much you walk but also how you walk changes the effect it has on your well-being. In the Japanese-style interval variation, instead of maintaining a steady pace, you alternate between a few minutes of brisk walking followed by a few minutes of recovery pace.

According to research, this alternating rhythm creates small bursts of cardiovascular challenge that raises your heart rate and allow it to recover repeatedly for over 20 to 30 minute session. It is similar to interval training but remains low impact as you are still just walking.

Also Read: Cardiologist reveals how walking can change your life: “Here’s what happens every minute you walk…”

Five Powerful Benefits of Japanese-Style Interval Walking

Improves Heart Health

The repeated fluctuations in heart rate contribute to better cardiovascular fitness. Over time, this style can help lower resting blood pressure and enhance circulation.

Builds Endurance Faster

Alternating between brisk and easy walking challenges your body more than a steady walk. You train both your “effort” systems and your recovery systems, leading to stamina gains in less time.

Strengthens the Legs

During the brisk segments, your calves, thighs, and hip muscles activate more strongly. The easy segments help clear fatigue and allow those muscles to recover while staying active.

Aids in Blood Sugar Control

The small bursts of challenge increase glucose uptake by muscles during as well as after walking. This makes interval walking more beneficial for metabolism and regulating blood sugar

Easy on Joints and Takes Less Time

Since its just walking, it puts less pressure on the joints compared to running or other jumping exercises. It is still an engaging and challenging workout, making this short interval 20-30 minute sessions with simple splits more beneficial without long training time or recovery.

Which Approach Should You Pick?

The takeaway is that a 10,000 steps daily goal is a great way to start your fitness journey. It adheres to the adviced fitness goal of movement throughout the day, improves general fitness, and supports weight management.

However, Japanese-style interval walking may offer greater gains in less time, especially in cardiovascular fitness, endurance, and metabolic health — making it more efficient for busy individuals who cannot incorporate an entire gym routine.

If you already walk regularly, introducing intervals can increase your gains. Start with short brisk bursts (1–2 minutes) alternated with easy recovery (2–3 minutes), and gradually increase as your fitness improves.

Also Read: 10 benefits of walking backwards: How to do it right and how many steps you need

Tips to Start Safely & Smartly

Begin with a warm-up: Walk at an easy pace for 3–5 minutes

Maintain good posture: Keep your back upright, eyes ahead

Adjust interval durations based on your fitness: Start small

Listen to your body: If you feel pain, slow down or rest

Stay consistent: Even 20 minutes a day is powerful

FAQs on Benefits of Japanese-Style Interval Walking:

1. How does Japanese-style interval walking improve heart health?
Alternating between brisk and recovery walking creates fluctuations in heart rate, enhancing cardiovascular fitness and circulation.

2. Can interval walking help with blood sugar control?
Yes, the bursts of challenge increase glucose uptake by muscles, benefiting metabolism and regulating blood sugar.

3. Is Japanese-style interval walking easier on joints than other exercises?
Yes, since it's just walking, it puts less pressure on joints compared to running or jumping exercises.

4. How does interval walking build endurance faster?
It challenges both effort and recovery systems, leading to stamina gains in less time.

5. What muscle groups are strengthened during interval walking?
Brisk segments activate calves, thighs, and hip muscles, while easy segments help clear fatigue and allow recovery.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.