When walking Japanese, the advantages of interval training are combined with movement in the fresh air on a walk. We introduce you to the new trend sport.
Japanese walking lets you think of a normal walk. But there is a little more behind it. In Japan, this method of walking has become a real lifestyle for years. And in Europe, too, Japanese are gaining more and more attention to social media and beyond.
We explain to you what makes Japanese go so special and how you can start with this type of movement.
What is Japanese walking?
With all interesting trend sports and in addition to the classics of sport (swimming, strength training, jogging), a form of movement is often overlooked: easy walking. Because that is also a form of movement with which you can actually train your body very effectively.
Japanese walking in particular has enjoyed increasing popularity as a new trend sport in recent years. When walking Japanese, you almost do that what it sounds like. You go for a walk, and like this:
- Half an hour a day,
- At least four times a week.
- In intervals: You always go alternately three minutes relaxed and three minutes quickly. Alternating loose and more intensive stress, similar to classic interval training.
And the great thing: you can do this type of training everywhere. Whether in the park or early on the way to work. You do not need a gym, nor devices or expensive running shoes. Only your feet and about thirty minutes.
Japanese walking: try it yourself
If you feel like trying to try Japanese, then put on the shoes and go “it”. You only have to note a few core aspects:
- Ideally, you go for a walk with this technology several times a week for thirty minutes. At the beginning, less is enough. Tap yourself slowly and listen to your body.
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Walking between three minutes goes at normal pace and three minutes of walking fast.
- When you walk quickly, you should choose a pace where you can make enough effort that you cannot speak in whole sentences. Conversely, you should be able to talk normally with the slow periods.
In the Guardian, a professor mentions the method that examines that walkers often find it difficult to go slowly in the slow intervals that they can recover.
Tip: Going properly also needs to be learned. In this post you will find out what you should pay attention to in the technology so that you can enjoy all the advantages when walking Japanese: You can avoid the risks of the wrong gait.
Advantages of Japanese walking
According to the Guardian report, the interval technology of Japanese walking brings similar advantages to classic HIIT training (High Intensity Interval Training). Japanese researchers found: Inside that Japanese go can bring the following positive aspects:
- 15-20 percent improved general fitness (increased aerobic capacity, i.e. better oxygen supply)
- Reduction of blood pressure
- Strengthening the knee joints
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Weight loss (especially by reducing the body fat share with constant training over four to six months)
- Positive physical effects were observed, particularly in untrained people, compared to those who have already completed easy training in the form of walking
In addition, another small study suggests that people with Type II diabetes can benefit from the Japanese go. The method was able to help participating patients: In the study, helping to keep their blood sugar level stable.
Who is Japanese going for?
Japanese walking differs from many other trend sports such as jogging or running in this regard that it is actually suitable for almost everyone. Because movement in the fresh air can never hurt. For some people, walking with interval technology brings greater advantages than for others. According to the Guardian, Japanese walking is particularly suitable for people who otherwise do not do much sport. In addition, according to a study of 2024, which again underpinned the above advantages, the sport is perfect for:
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Older and untrained people
- People who tend to injuries during classic jogging
Important: In the beginning it can make sense to start with normal walking. Especially if you usually don’t move much or have health restrictions (in this case you should definitely speak to a doctor before starting Japanese walking). If you feel fit enough (and you if necessary the medical okayhast), you can then gradually start installing the faster intervals.
Did you know that there are other interesting concepts from Japan next to Japanese go? For example Waldbaden (Shinrin Yoki) or Ikigai.
Read more on utopia.de:
- Run barefoot: That’s why we should do without shoes more often
- Run backwards more often: these advantages have it
- Mindful Running: Find more mindfulness when running
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