What is the Japanese walking method?
The "Japanese walking" trend is interval walking training (IWT), developed by Professor Hiroshi Nose and Dr Shizue Masuki at Shinshu University in Matsumoto, Japan, and tested on thousands of middle-aged and older adults since the early 2000s. The method is simple:
- 3 minutes of fast walking at about 70 % of your peak aerobic capacity: it should feel somewhat hard.
- 3 minutes of slow walking at about 40 %: easy, letting you recover without stopping.
- Repeat at least 5 times (30 minutes), at least 4 days a week.
What the research found
| Study | Who | Result |
|---|---|---|
| Nemoto et al., 2007 (Mayo Clinic Proceedings) | 246 adults, average age 63, 5 months | Interval walking raised walking aerobic capacity about 9 % and thigh strength 13–17 %, more than continuous moderate walking, and lowered systolic blood pressure more. |
| Morikawa et al., 2011 (British Journal of Sports Medicine) | 666 men and women, about 65 years, 4 months | Fitness and thigh strength rose; weight, body fat, blood pressure and blood glucose fell in all fitness groups, most in the least fit. |
| Masuki et al., 2019 (Mayo Clinic Proceedings) | 679 adults, average age 65, 5 months | Aerobic capacity up about 14 % and a lifestyle-disease score down 17 %. Gains rose with fast-walking time up to about 50 minutes a week, then levelled off. |
The point is quality over quantity: the minutes of genuinely brisk walking matter more than the total steps. Five rounds four times a week gives 60 minutes of fast walking, just above the level where the benefit peaked.
How fast is "fast"?
In the studies, a small accelerometer measured each walker's effort and beeped when they reached 70 % of their own peak capacity. Without one, use these signs:
| Fast 3 minutes (~70 %) | Slow 3 minutes (~40 %) | |
|---|---|---|
| Feels | Somewhat hard; breathing clearly faster | Easy, like a relaxed stroll |
| Talk test | Short phrases, not full sentences | Easy conversation |
| Heart rate | About 65–75 % of heart-rate reserve | Drifting down towards 35–45 % |
| Technique | Longer strides, arms bent and swinging, upright posture | Natural stride |
Fitter walkers often cannot reach 70 % by walking faster on the flat without breaking into a jog. The answer is incline: on a treadmill raise the gradient, outdoors walk uphill for the fast minutes. The calculator adds incline automatically once your fast speed would pass your fastest comfortable walking pace.
Typical treadmill settings
Estimated settings for a 165 cm, 70 kg woman, by age and activity level (fast speed capped at 6.5 km/h, then incline added). Use the calculator for your own numbers.
| Age | Activity | Fast 3 min | Slow 3 min |
|---|---|---|---|
| 40 | Inactive | 6.5 km/h at 1.1 % incline | 3.0 km/h at 1.1 % |
| 40 | Active | 6.5 km/h at 3.9 % incline | 3.2 km/h at 3.9 % |
| 55 | Inactive | 5.5 km/h | 2.7 km/h |
| 55 | Active | 6.5 km/h at 1.9 % incline | 3.0 km/h at 1.9 % |
| 70 | Inactive | 5.5 km/h | 2.7 km/h |
| 70 | Active | 6.3 km/h | 2.7 km/h |
A five-month plan
- Weeks 1–2: 3 rounds (18 minutes), 3–4 days a week, to get used to the rhythm.
- Weeks 3–4: 5 rounds (30 minutes), 4 days a week.
- Month 2 onwards: 5 rounds, 4–5 days a week. When the fast minutes stop feeling somewhat hard, walk a little faster or add incline.
- Busy day? Rounds can be split, for example 3 in the morning and 2 in the evening; what counts is the weekly fast-walking time.
Check with your doctor first if you have heart disease, high blood pressure that is not controlled, joint problems or have been inactive for a long time. Stop if you feel chest pain, dizziness or unusual breathlessness.
- Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H (2007). Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people. Mayo Clinic Proceedings 82(7): 803–811.
- Morikawa M, Okazaki K, Masuki S, et al. (2011). Physical fitness and indices of lifestyle-related diseases before and after interval walking training in middle-aged and older males and females. British Journal of Sports Medicine 45(3): 216.
- Masuki S, Morikawa M, Nose H (2019). High-intensity walking time is a key determinant to increase physical fitness and improve health outcomes after interval walking training in middle-aged and older people. Mayo Clinic Proceedings 94(12). doi:10.1016/j.mayocp.2019.04.039.
- Fitness is estimated with the Jackson et al. (1990) non-exercise model and speeds with the ACSM walking equation; heart rate maximum with Tanaka et al. (2001). Estimates only, not medical advice. Last reviewed October 2026.
Last reviewed: September 2026 · Health disclaimer