TLI Staff
Slow and steady wins the race, but pacing up a little could make your prospects even brighter. Brisk and leisurely walking have their own sets of unique benefits but combining the two could be a key to better health and longevity.
Merging the two paces is the new viral Japanese walking style that requires you to alternate between high intensity walking for three minutes, followed by three minutes of low intensity walking. The brisk walking part increases your heart rate while improving oxygen and blood flow, while walking slowly could strengthen muscles, burn fat, and slow down aging. It seems like a win-win for for those who are aiming for quick as well as long-term results.
What is Japanese walking style?
Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan, Japanese walking is done for at least 30 minutes duration, by walking for three minutes at a high speed and then three minutes at steady pace, at least four times a week.
Considering the brisk pace has to be maintained for just 30 minutes, it can be easily achievable by most people.
Know about the benefits
A 2007 study done by researchers from Japan found that participants who followed the walking style registered benefits in weight loss, and lowering blood pressure. They also experienced significant improvements in leg strength and overall fitness compared to people who walked at a moderate speed.
Japanese walking in short can actually help slow down aging, improving aspects of health that suffer the most as one grows old. The improvements in strength and fitness makes it a viable option for people over 40, who are aiming to maintain their fitness levels.
Overall walking at any pace is directly linked to improvement in heart health, brain health, muscular and bone health, and lowering risk of depression.