Key Takeaways
Japanese walking may enhance heart wellness by alternating between different walking speeds, thus adding intensity without increasing impact.
Walking between 9,000 and 10,500 steps daily is linked to the lowest risk of heart disease mortality.
Increased movement is beneficial regardless of the type of exercise you undertake.
Japanese walking integrates slow and fast-paced walking every three minutes for a duration of thirty minutes. Meanwhile, aiming for 10,000 steps has become a popular target for fitness enthusiasts.
Engaging in Japanese walking has shown potential advantages in heart health and calorie expenditure.
Japanese Walking Might Be Better for Your Heart
Evidence suggests that Japanese walking, also known as interval training, may lead to better cardiovascular results compared to traditional steady-state walking, according to Dara Ford, PhD, RD, program director for the Master of Science in Nutrition Education at American University.
“This method may be suitable for those wanting to incorporate intensity into their routine without increasing impact,” she shared.
A study indicated that this technique enhances aerobic capacity (VO2max) and can reduce blood pressure levels.
How 10K Steps Support Heart Health
The study showed some modest benefits, although many participants did not achieve the set goals, making its findings relatively weak. This insight comes from Martin Binks, PhD, a metabolic disease scientist and chair of Nutrition and Food Studies at George Mason University’s College of Public Health.
Activities that elevate heart rate generally offer cardiovascular benefits. If an exercise feels overwhelming, it may lead to discontinuation. However, achieving health objectives can still occur through traditional walking.
A recent finding demonstrated that accumulating more than 2,200 steps daily correlates with lower mortality rates and diminished risk of cardiovascular issues. Specifically, walking between 9,000 and 10,500 steps per day was tied to the lowest mortality risk, independent of time spent sedentary.
Which Is Better for Burning Calories?
While calorie expenditure during physical activities varies among individuals, Ford emphasized that upscaling cardiovascular effort will increase calorie burn. Engaging in higher-intensity workouts, such as Japanese walking, will likely increase the total calories expended.
“Transitioning from steady walking to Japanese walking may also help overcome fitness plateaus and support weight management initiatives,” she noted.
Japanese walking is likely to burn more calories over a given time frame, making it an effective choice for efficiency, as Binks pointed out.
Which Is Easier To Stick With?
Traditional steady-state walking tends to be more manageable because it lacks the intensive three-minute spurts found in Japanese walking, Ford explained.
A typical Japanese walking session lasts about thirty minutes, whereas reaching 10,000 steps could require up to one and a half to two hours, depending on individual pace.
Therefore, while Japanese walking might be perceived as more intense, the longer time commitment associated with a 10,000-step goal can be a bigger factor for some individuals.
Which Option Is Best Overall?
The 10,000-step guideline arose from recommendations made by experts in the U.S., as noted by Binks. However, he clarified that this figure lacks a solid scientific foundation and isn’t a definitive benchmark for health.
“Nonetheless, increasing your activity level is beneficial,” Binks commented. “Let’s keep it simple: the best exercise is the one you find enjoyable and can consistently perform.”
A good approach to enhancing your health is to begin at your current fitness level and gradually build up, for example:
Starting a moderate intensity walking routine
Incorporating more movement into your daily life
Parking farther away to increase activity levels
“A common error for those starting a fitness journey is to push too hard too quickly, leading to potential injuries and burnout,” Ford advised. “Begin where you are, progress at a comfortable pace, and focus on making it enjoyable.”
