Japanese Interval Walking vs 10,000 Steps: Which is Better for Your Health?
Japanese Interval Walking vs 10,000 Steps: Which is Better for Your Health?
Discover why experts believe the Japanese interval walking technique may be more effective than the 10,000 steps a day goal. Learn how this trending method boosts heart health, immunity, and overall fitness.
Health Experts Highlight Benefits of Japanese Interval Walking Over Traditional 10,000-Step Goal
As walking continues to dominate as a simple yet effective form of exercise, a new Japanese fitness method is challenging the long-standing benchmark of 10,000 steps per day. Health experts, including Harvard and Stanford-trained gastroenterologist Dr. Saurabh Sethi, are now promoting the Japanese Interval Walking Technique (IWT) as a superior alternative for improving overall well-being.
Dr. Sethi, who is based in California and has a following of over a million on Instagram, has sparked interest by comparing the benefits of IWT against the popular daily step-count goal. His conclusion? Interval Walking Training may offer greater advantages in a shorter amount of time.
What Is Japanese Interval Walking?
Originating in Japan, the Interval Walking Training method involves alternating periods of brisk walking with slower, relaxed walking over a 30-minute session. Unlike the standard recommendation of walking 10,000 steps daily, IWT emphasizes changes in pace to boost cardiovascular efficiency and overall health.
“This technique not only helps regulate blood pressure and reduce the risk of stroke, but also enhances mood, sleep quality, and immune function,” says Dr. Sethi. “It’s joint-friendly, time-efficient, and can be a game-changer for those with busy lifestyles.”
10,000 Steps: Still a Solid Starting Point
While IWT gains popularity, experts agree that the 10,000-step target remains a valuable goal, especially for beginners. With fitness trackers and smartphones making step-counting easier than ever, many people continue to rely on this benchmark for maintaining daily physical activity.
Studies, including a large 2022 UK study, have shown significant health benefits tied to step counts. Researchers found that walking around 9,800 steps daily may reduce the risk of dementia, with even 3,800 steps a day linked to a 25% lower incidence of the condition. However, the study also acknowledged that this goal may not be practical for everyone, especially those managing joint pain or tight schedules.
Why Japanese Interval Walking May Be More Effective
As per the expert, they emphasizes that IWT provides a more efficient cardiovascular workout in less time, making it suitable for those seeking maximum benefit from shorter sessions.
He recommends beginning with a five-minute warm-up, followed by intervals of fast and slow walking, and finishing with a three to five-minute cool-down. This approach, he says, enhances heart health and fitness without the strain or time commitment required by traditional step-count goals.
Movement Matters Most
Whether it’s clocking 10,000 steps a day or committing to a 30-minute Japanese interval walk, health professionals agree on one thing: regular movement is key. The best exercise is one that fits your lifestyle and keeps you consistent.
As Dr. Sethi puts it, “Find a method that’s sustainable and enjoyable—your health depends on it.”
