Simple, overwhelmingly effective exercises
The Japanese walking method is done by walking briskly for 3 minutes (about 70% of maximum air willingness), then walking slowly for 3 minutes (at 40%). Repeat this cycle for 30 minutes, and the practitioner can achieve the same effect as average-intensity exercises.
A Japanese study with more than 200 adults (average age 63) showed that this exercise significantly improves blood pressure, thigh muscle strength and maximum oxygen absorption index.
Dr. Ramit Singh Sambyal, general practitioner at Metro Hospital, South Delhi (India) commented: Intermittent walking is one of the effective tools but is often overlooked in health care. Just by changing the tempo, we can activate the cardiovascular system more flexibly and actively."
Suitable for many subjects
Unlike sports that require high physical strength, Japanese walking does not require a gym or specialized equipment. It is suitable for people with mild joint problems, people who are not qualified for high-intensity exercise, or those who feel bored with traditional walking.
Intermittent walking is a good choice for people recovering from injuries, having trouble balance or being in poor physical condition, says Dr Kevin Mc Guinness, a physical therapist at the National Children's Hospital. The intensity increases gradually but does not put much pressure on joints and muscles".
Mental health benefits
Not only does intermittent walking provide physical support, it also has a positive impact on mental health. Dr. Anahita kalianivala, a clinical psychologist in Reno (Nevada, USA), shared that many of her patients feel more comfortable after performing this exercise.
When they are no longer able to participate in vigorous activities, patients often feel disappointed and lose confidence. This exercise helps the body relearn how to move safely and sustainably," she said.
According to her, this exercise is similar to the "atherapy" technique in behavioral cognitive therapy, helping practitioners control their level of exercise instead of suddenly feeling exhausted.
In the context of increasingly many people having problems with metabolism, cardiovascular and mental health due to a sedentary lifestyle, "Japanese walking" is emerging as an easy-to-reach, effective and sustainable method. No need for a gym. No equipment required. Does not require high intensity. With just a pair of shoes and the determination to leave the chair, the practitioner can start a journey to improve health every day.
