Ageing and injury can slow you down. From 10K to 7K, if you’re tired of counting steps every day and fitting exercise into a busy schedule feels daunting, you need to try the latest fad that’s trending on the Internet these days. It’s called the Japanese interval walking.
According to multiple reports, Japanese interval walking is a viral exercise that involves switching between three minutes of brisk walking and three minutes of slow walking, ideally for around half-an-hour.
Here’s what you need to know about JIW:
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Who benefits from it?
As you age, running everyday may feel intimidating. So does sparing hours at the gym. However, Japanese Interval Walking could be just what you need. It’s good for your joints, making it perfect if you’re middle-aged, older, or healing from an injury. Plus, the slower walking gives you a chance to catch your breath, so you won’t end up feeling completely worn out.
What is it?
Start with walking fast, arms swinging, breath quickening, and some sweat on your brow, like you are rushing to a meeting. That’s called the fast phase. Then slow down to a gentle stroll, noticing and feeling your surroundings. That’s the slow phase. Repeat this for 30 minutes.
When should you try it?
This doesn’t need more than half an hour. You can do it in the morning, afternoon, or evening, whatever suits your routine. JIW is extremely flexible and can fit into a busy schedule, no matter how chaotic your day is.
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Where can you do it?
JIW doesn’t need any special setup. You just need a stretch of space to walk, whether it’s a long corridor, a terrace, a park, or even a treadmill.
Why does it work?
Dr Kristian Karstoft, an associate professor at the University of Copenhagen who has studied JIW, explains that the fast pace pushes your heart and lungs, while the slow pace lets you recover. This back-and-forth helps improve cardiovascular health, burns fat, and boosts fitness. Plus, walking is low impact, so your knees and hips thank you.
How do you start?
Begin with a warm-up stroll, then pick up the pace to a brisk walk where talking becomes a challenge. Slow down after three minutes to a comfortable pace where you can easily chat. Repeat this cycle for 30 minutes. It’s simple but effective.
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.
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