In today's busy world, walking is one of the simplest and most effective ways to stay healthy. But between the trend of counting steps with the goal of 10,000 steps a day and the Japanese walking method, rotating fast and slow walking for 3 minutes and half an hour, which is the better choice for heart health, weight control and long-term endurance?
Is Japanese walking beneficial for the heart?
If someone wants to add a little intensity to their exercise without increasing the impact, Japanese walking may be a good choice, says Dr Dara Ford, Director of the Master of Science in Nutrition Education program at the American University.
Studies show that Japanese walking, also known as intermittent walking, can improve ventilability (VO2max) and lower blood pressure. However, Dr Martin Binks, Head of the Department of Nutrition and Food at the School of Public Health, George Mason University, warned: "This study is still limited and not strong enough to certify its outstanding effectiveness."
However, he agrees that any form of exercise that increases your heart rate is good for your heart health, as long as it does not exhaust you and give up halfway.
Burn calories:oruining fast walking
Japanese walking, with increased intensity, can help burn more calories in a short time. Switching from steady walking to Japanese walking can help get rid of physical inadequacy and support weight control, says Dr Ford.
If you can walk further in less time thanks to intermittent walking, it is more efficient, adds Dr. Binks.
Easy or difficult: Depending on time and health status
Walking 10,000 steps can take from 90 to 120 minutes a day, while a Japanese walk only takes 30 minutes. However, in return, the intensity of the Japanese method is higher. Stable walking is clearly more accessible because there are no long struggling periods, Ford said.
Although 10,000 steps a day has become the gold standard in many health recommendations, Dr. Binks emphasizes: There are no miraculous numbers. Moving more is better, that's it."
Instead of putting pressure on yourself with a rigid goal, experts recommend starting from the current level, gradually increasing activity over time:
Try walking at moderate intensity
Increase the number of steps each day
Park a little further to have more opportunities to mobilize.
