Exploring 'Japanese Walking': Is Walking an Effective Exercise Method?

In recent years, trends such as 'hot girl walks' and 'Japanese walking' have gained traction, particularly on social media platforms like TikTok. While 'hot girl walks' emphasize the aesthetic appeal of walking, 'Japanese walking,' rooted in interval training, has garnered attention for its potential health benefits. According to a 2007 study from Japan, this method of high-intensity interval walking may mitigate age-related declines in muscle strength and oxygen uptake, as well as help control blood pressure (Tsukamoto et al., 2007, Journal of Geriatric Physical Therapy).

A more recent study published in July 2025 indicated that older adults, particularly those classified as prefrail or frail, can significantly enhance their mobility and endurance by increasing their walking cadence by just 14 steps per minute (Saito & Yamada, 2025, Journal of Aging and Physical Activity). This suggests that walking is not merely a leisurely activity but a viable form of exercise that can yield measurable health improvements.

Personal trainers and health experts universally agree that walking qualifies as exercise. Dr. Sergii Putsov, a certified personal trainer with a PhD in sports science, states, "Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia." April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that walking in natural settings can enhance cognitive function and creativity, providing a therapeutic experience.

The Mayo Clinic documents additional benefits of walking, highlighting improvements in muscle endurance, energy levels, blood pressure, and immune system support. A meta-analysis published in the Journal of Physical Activity and Health in 2017 demonstrated that brisk walking significantly reduced waist circumference and body fat percentage among adults under 50 living with obesity (Bae et al., 2017).

While walking can be effective on its own, experts suggest integrating it with other activities. Certified personal trainer Gregor Parella highlights that walking is less impactful on the joints compared to jogging, making it a safer alternative for those concerned about joint health. Furthermore, a 2019 study in Atherosclerosis found that faster walking paces correlate with a reduced risk of cardiovascular disease and overall mortality (Li et al., 2019).

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week, which can easily incorporate brisk walking at speeds of 2.5 mph to 4 mph. Importantly, walking at slower speeds is classified as light-intensity and, while beneficial, may not produce the same health results as brisk walking.

The health benefits of walking extend beyond physical fitness. Regular walking can lead to improved sleep quality, lower risks of type 2 diabetes, and enhanced balance—critical factors for older adults (American Diabetes Association, 2020; Harvard Health Publishing, 2021). Research published in Cancer Epidemiology, Biomarkers & Prevention in 2013 found that postmenopausal women who walked seven hours per week had a 14% lower risk of breast cancer compared to those who walked less than three hours (McCullough et al., 2013).

For individuals looking to elevate their walking experience, trainers recommend various strategies, such as increasing walking duration, speed, or incorporating resistance through weights. Intervals of varying pace can also keep the routine stimulating and effective.

Despite the multitude of benefits, safety during walking should not be overlooked. Experts advise bringing water, wearing appropriate footwear, and ensuring visibility during early morning or evening walks. Planning routes and informing someone of your location can also enhance safety.

In summary, walking is more than just a casual activity; it is an effective and accessible form of exercise supported by extensive research. As trends like 'Japanese walking' gain popularity, individuals are encouraged to embrace walking not just for leisure but as a legitimate component of their fitness regimens. The implications for public health are significant, as increasing walking participation could lead to a healthier society overall.