How to complete the Japanese Walking Method for Better Health
Most of us have been told that walking is good for health. But what if the way you walk matters just as much as how long you walk? That's exactly what Japanese researchers discovered, and it's reshaping how people approach their daily fitness habits around the world.
The Japanese walking method - also known as interval walking training (IWT), was developed by scientists at Shinshu University in Japan. Instead of maintaining one steady pace the entire time, you alternate between three minutes of brisk, fast-paced walking and three minutes of slower, relaxed walking. That's it. Simple as it sounds, the results from clinical trials were striking.
Participants who followed this interval walking technique for five months showed significant improvements in aerobic capacity, muscle strength, and blood pressure improvements that far outpaced those who walked at a continuous moderate pace.
The best part? You don't need a gym membership, expensive equipment, or a personal trainer. You just need a good pair of shoes, some outdoor space, and a way to track your habit consistently. That's where MyStreakBook (MySB) comes in, a gamified fitness habit tracker designed to help you build consistency and stay motivated, day after day.
In this guide, we'll break down the science behind the Japanese walking method, show you how to get started, share a sample weekly plan, and explain exactly how to use MyStreakBook to stay on track with your new walking workout routine.
1. What Is the Japanese Walking Method?
The Japanese walking method is a form of structured aerobic walking exercise that alternates between high-intensity and low-intensity phases. Developed at Shinshu University by Professor Hiroshi Nose and his team, the protocol involves:
• 3 minutes of fast walking at about 70% of your peak aerobic capacity (you should feel slightly breathless but able to speak)
• 3 minutes of slow walking at about 40% of your peak aerobic capacity (a comfortable, leisurely stroll)
• Repeat this cycle for at least 30 minutes, 4 days a week
Unlike traditional endurance walking at one constant speed, this alternate fast-slow walking pattern puts your heart, muscles, and metabolism through variable demands, which, according to the research, triggers significantly better physiological adaptations.
Think of it like the walking equivalent of HIIT (High-Intensity Interval Training), but far gentler on your joints and accessible to people of all fitness levels.
2. The Science Behind It - Why Interval Walking Works
The research behind this Japanese fitness method is solid and spans over a decade. Here's what the studies found:
Improved Aerobic Capacity
After five months of consistent interval walking training, participants showed an average 10% improvement in VO2 max (a key measure of cardiovascular fitness). The constant-pace walkers showed no significant improvement.
The fast-paced bursts engage more muscle fibers compared to slow, steady walking. Participants reported measurable increases in leg muscle strength something that's particularly beneficial for older adults dealing with age-related muscle loss.
Blood Pressure and Metabolic Benefits
The interval walking for weight loss and metabolic benefits were equally impressive. Participants showed reductions in blood pressure and improvements in blood glucose regulation, markers closely linked to reducing the risk of cardiovascular disease and type 2 diabetes.
Better Mood and Mental Health
Perhaps the most underrated finding: participants who followed the Japanese walking technique reported better mood, lower stress, and higher quality of life scores compared to the control group. The interval pattern seems to stimulate feel-good neurochemicals more effectively than low-intensity walking alone.
3. Who Can Benefit from the Japanese Walking Method?
The short answer: almost anyone. The longer answer involves understanding why this low-impact cardio workout is uniquely versatile:
• Beginners - You can start at a walking pace comfortable for you. The protocol doesn't require speed; it requires effort relative to your own capacity.
• Older adults - The original IWT research was conducted primarily on middle-aged and older participants. It's designed to be joint-friendly and sustainable.
• Those with cardiovascular risk factors - With a doctor's clearance, interval walking can be a powerful, low-risk tool for managing blood pressure, blood sugar, and body weight.
• People returning to fitness - If you've been inactive and find gym workouts intimidating, this beginner walking workout plan gives you a structured, science-backed entry point.
• Anyone stuck at a fitness plateau - If regular walking has stopped producing results, adding intervals reignites the challenge and the benefits.
4. How to Do Interval Walking (Step-by-Step)
Here's exactly how to start your walking exercise routine using the Japanese method:
Step 1: Warm Up (5 Minutes)
Begin with 5 minutes of easy, comfortable walking. This prepares your joints and gradually raises your heart rate before the intervals begin.
Step 2: Start the Intervals
Set a timer or use the MyStreakBook app to track your sessions. Then alternate:
• 3 minutes FAST - Walk briskly. You should feel your breathing deepen and your heart rate rise. Aim for a pace where you can say a short sentence but not hold a full conversation.
• 3 minutes SLOW - Drop back to an easy, conversational stroll. Let your breathing settle.
• Repeat 5 times to complete a 30-minute workout.
Step 3: Cool Down (5 Minutes)
Finish with 5 minutes of slow, comfortable walking. Gradually return to a resting heart rate before stopping.
Step 4: Track and Log Your Activity
This step is where most people drop off - they walk consistently for a few days, then forget, then give up. The MyStreakBook (MySB) app is built specifically to solve this problem. More on this below.
5. Sample Weekly Plan for Interval Walking Training
The original research recommended 4 walking sessions per week. Here's a sample weekly structure that works well for beginners building a new habit:
• Monday = 30-minute interval walk (5 cycles of 3+3 minutes) + 5-min warm-up and cool-down
• Tuesday = Rest or gentle stretching
• Wednesday = 30-minute interval walk
• Thursday = Active recovery: 20-minute easy stroll
• Friday = 30-minute interval walk
• Saturday = 30-minute interval walk
• Sunday = Full rest or leisurely walk with family/friends
As you get fitter over 4 – 8 weeks, you can increase the number of interval cycles (moving from 5 to 6 or 7 rounds) or increase the intensity of your fast-walking phase. This keeps the walking pace training challenging and continues to drive improvement.
6. How MyStreakBook Helps You Stay Consistent
Here's the truth about any new fitness habit: the first week is exciting, the second week is manageable, and the third week is where most people quietly give up. Consistency over time is the real challenge, and it's exactly what MyStreakBook is designed to solve.
MyStreakBook (MySB) is a gamified fitness habit tracker app built to help you build streaks, track your daily activities, and stay accountable to the routines that matter to you. Think of it as your personal fitness coach meeting a habit journal but in a clean, motivating digital format.
How to Use MyStreakBook for Your Japanese Walking Routine
• Set up your walking habit - Create a custom habit called 'Interval Walk' in the app. Set a target of 4 days per week.
• Log each session - After every walk, mark it complete in MyStreakBook. The app tracks your streak and shows your progress visually.
• Earn your streak - The gamified streak system makes skipping feel real. Seeing a 10-day or 20-day daily steps habit tracker streak is a powerful motivator to not break the chain.
• Review your consistency - The app gives you a clear view of which days you walked and which days you didn't - no self-deception, just honest data.
• Celebrate milestones - Reach a 30-day streak? The app recognizes it. These small wins add up to long-term habits.
The research on interval walking training recommends at least 60 sessions over 5 months for full benefits. MyStreakBook makes hitting that number feel achievable - one logged session at a time.
7. Tips to Get More Out of Your Japanese Walking Sessions
A few practical additions that can multiply the benefits of your fitness walking practice:
• Walk outdoors when possible - Natural settings reduce cortisol more effectively than treadmills. Parks, trails, and neighborhoods all work.
• Stay hydrated - Carry a water bottle, especially during summer sessions or if your fast-walking phases are genuinely intense.
• Use a timer or app - Don't guess the 3-minute intervals. A timer ensures consistency. MyStreakBook keeps your habit log while your phone clock or smartwatch manages the intervals.
• Wear appropriate footwear - Walking shoes with good arch support and cushioning reduce fatigue and protect your joints over the long term.
• Pair with a light stretch post-walk - Calf stretches, hip flexor stretches, and quad stretches after each session improve flexibility and speed recovery.
• Track your resting heart rate over time - One of the clearest signs that your cardiovascular fitness is improving is a gradual drop in resting heart rate. Log this monthly in MyStreakBook.
8. Common Mistakes to Avoid
Even a simple method can be done poorly. Watch out for these mistakes when following the interval walking training protocol:
• Going too fast during the 'fast' phase - This isn't a sprint. You should be walking briskly, not running. If you can't control your breathing, slow down slightly.
• Skipping the slow recovery phase - The rest intervals are part of the program, not wasted time. They allow your body to partially recover so the next fast phase is effective.
• Walking fewer than 4 days a week - The research protocol specifies at least 4 sessions weekly for meaningful cardiovascular and strength adaptations. Three or fewer sessions won't produce the same results.
• Not tracking your sessions - Without a log, it's easy to overestimate how consistently you're walking. Use MyStreakBook to keep yourself honest.
• Expecting overnight results - The original study ran for 5 months. Give yourself at least 6–8 weeks before evaluating whether the method is working for you.
9. Adapting the Japanese Walking Method for Different Lifestyles
Split your 30-minute session into two 15-minute walks - one in the morning and one in the evening. The how-to-do interval walking protocol works just as well in shorter, split sessions. Log both in MyStreakBook to maintain your streak.
The 'fast' phase doesn't have to be aggressively quick. For older adults, the key is that the fast phase feels noticeably more demanding than the slow phase. Even a moderate increase in pace qualifies. Start with 2–3 cycles and build up slowly.
Turn interval walking into a family activity. Walk together, with the adults doing the intervals and children naturally running ahead and waiting - they're already doing their own version of intervals without knowing it. Log it as a family habit in MyStreakBook.
If you prefer the treadmill or have weather constraints, the Japanese walking method works perfectly indoors. Increase the treadmill speed for the 3-minute fast phase and reduce it for the recovery phase. Log each session in the MyStreakBook app as usual.
10. Combining Japanese Walking with Other Fitness Habits
Interval walking doesn't have to be your only fitness activity. It pairs naturally with:
• Strength training = Walking on off days from weightlifting helps maintain cardiovascular fitness without overloading your muscles.
• Yoga or stretching = Add a 10-minute yoga session post-walk to improve flexibility and promote recovery.
• Sleep optimization - Regular walking, especially morning walks, has been shown to improve sleep quality, another habit you can track in MyStreakBook.
• Mindfulness practice - Walking mindfully during the slow recovery phases noticing your surroundings, and breathing deliberately - turns your walk into a moving meditation.
The beauty of MyStreakBook is that you can track all of these habits alongside your walking streak. One app, multiple habits - all building the healthier version of yourself you're working toward.
The Japanese walking method isn't a fad. It's a scientifically validated, low-barrier fitness protocol that has been shown to improve cardiovascular health, muscle strength, blood pressure, metabolism, and even mood - all from something you already know how to do: walk.
What makes the difference between people who benefit from it and people who don't isn't talent or time - it's consistency. Showing up four times a week, week after week, is the work. And that's exactly where MyStreakBook (MySB) becomes your most valuable fitness tool.
Log your walks. Build your streak. Watch the habit solidify. The Japanese had a phrase for this kind of gradual, consistent improvement: "Kaizen" - change for the better, one small step at a time. Your interval walking routine is your Kaizen in motion.
Start today. Take those first three brisk minutes. Then slow down. Then go again. And when you're done, open MyStreakBook and log your first session. That streak isn't going to build itself.
Frequently Asked Questions (FAQs)
1. How many minutes a day should I do the Japanese walking method?
The original interval walking training protocol recommends 30 minutes per session, 4 days per week. This includes a 5-minute warm-up, five cycles of 3 minutes fast + 3 minutes slow, and a 5-minute cool-down. If you're just starting, you can begin with 20 minutes (3 cycles) and work up to the full protocol over 2–3 weeks. Track each session in MyStreakBook to monitor your progression.
2. Is the Japanese walking method suitable for people with knee problems?
Yes, for most people with mild to moderate knee issues, the Japanese walking technique is gentler than running or high-impact exercise because it remains low-impact throughout. However, it's always wise to consult your doctor or physiotherapist before starting any new exercise program if you have existing joint conditions. Focus on proper posture and wear supportive footwear to reduce knee stress during your walking workout routine.
3. How soon will I see results from interval walking training?
Most people notice improved energy levels and slightly easier breathing during brisk walking within 3 - 4 weeks of consistent practice. More measurable improvements in cardiovascular fitness and body composition typically appear after 6 - 8 weeks. The research showed the most significant results at the 5-month mark. Logging your progress with a habit tracking app for fitness like MyStreakBook helps you stay patient and see the cumulative progress you're making, even when daily changes feel invisible.
4. Can I do the Japanese walking method on a treadmill?
Absolutely. The Japanese fitness method works just as well on a treadmill as outdoors. For the fast phase, increase your speed by 1.5 – 2 km/h above your comfortable walking pace. Return to your normal speed for the recovery phase. Set a timer for the 3-minute intervals and alternate consistently. The MyStreakBook app handles your habit log while your treadmill's timer manages the intervals.
5. Do I need to track my heart rate during interval walking?
You don't need to obsess over heart rate numbers, but it helps. As a general guide, your fast phase should put you at roughly 65 – 75 percent of your maximum heart rate (a rough estimate: 220 minus your age). Your slow phase should bring you down to 40 – 50 percent. If you have a smartwatch or fitness band, use it. If not, simply use the 'talk test': during the fast phase, you should be able to say a short sentence but not hold a full conversation. Most importantly, log each session consistently using MyStreakBook building the habit is more valuable in the long run than perfect data.
Track your Japanese walking habit with MyStreakBook → Build streaks. Stay consistent. See results.
