Walking is one of the simplest ways to stay physically active and maintain good health. It requires no expensive equipment, can be done almost anywhere and is suitable for people with different fitness levels. However, when it comes to daily walking goals, many people wonder whether completing 10,000 steps is the best option or whether another technique can deliver better results.
A Japanese fitness method known as Interval Walking Training (IWT) is gaining attention as an alternative to traditional step-based walking. Delhi-based gastroenterologist Dr Anmol Desai has shared his views on how this technique works and why it may offer several health benefits.
Benefits of Walking 10,000 Steps Every Day
The goal of walking 10,000 steps daily has become a widely recognised fitness benchmark. It is equivalent to approximately five miles, and smartphones and fitness trackers make it easier to keep track of daily progress.
Regularly achieving this target can support weight management, improve cardiovascular health and contribute to better mental well-being. Research has also linked higher daily step counts with a lower risk of conditions such as heart disease, diabetes and depression.
A major study published in 2022 analysed data from 78,430 adults in the United Kingdom to examine the relationship between daily walking activity and dementia risk.
According to the researchers, approximately 9,800 steps per day appeared to be the optimal level for reducing dementia risk. The study also identified around 3,800 daily steps as the minimum effective level, which was associated with a 25% lower risk of developing dementia.
Despite these benefits, the 10,000-step target may not be practical for everyone. People experiencing joint problems can find it difficult to complete so many steps. Reaching the target can also require more than an hour of walking, making it challenging for people with busy schedules.
What Is the Japanese Interval Walking Technique?
Japanese Interval Walking Training, commonly known as IWT, focuses on changing walking speed rather than achieving a particular number of steps.
The method involves alternating between three minutes of slow walking and three minutes of brisk walking. This pattern is continued for a total of 30 minutes each day.
Unlike conventional walking routines that concentrate on step counts, interval walking places greater emphasis on varying exercise intensity. Alternating between comfortable and faster walking speeds helps increase cardiovascular activity while making the workout more time-efficient.
Explaining the technique, Dr Anmol Desai compares it to walking quickly when rushing to an important meeting and slowing down afterwards to catch your breath. He suggests following this pattern for 30 minutes daily.
Japanese Walking vs 10,000 Steps: Which Is More Effective?
According to Dr Desai, Japanese interval walking offers several advantages over following a fixed target of 10,000 steps every day.
He highlights potential improvements in blood pressure management, stroke risk, mood, immune function and sleep quality. The technique also provides a structured workout by combining periods of moderate and higher-intensity activity.
Dr Desai points to research supporting the cardiovascular benefits of interval walking, noting that this approach can significantly improve heart health and physical fitness.
While both walking methods offer health benefits, interval walking provides an alternative for people who want to focus on exercise intensity rather than simply counting their daily steps.
How to Begin Japanese Interval Walking
Getting started with Japanese interval walking does not require a complicated routine. Dr Desai recommends beginning with a comfortable walking pace for three to five minutes to prepare the body for exercise.
After the warm-up, alternate between three minutes of slow walking and three minutes of brisk walking. Once the session is complete, finish with another three to five minutes of slower walking to cool down.
The technique is designed to be time-efficient and relatively gentle on the joints. Following the routine consistently can help make walking a more structured part of a daily fitness schedule.