Japanese Walking Technique vs 10,000 Steps: Doctor Explains Which One Works Better

A Japanese walking technique is now challenging the traditional step-counting method. Dr Anmol Desai, a gastroenterologist based in Delhi, shared his insights on which walking approach is more effective for overall health.

10,000 Steps a Day Benefits

The 10,000-step target has dominated fitness discussions for years. This goal, equivalent to roughly five miles of walking, has become a standard benchmark for daily activity. Fitness trackers and smartphone apps make it easy to monitor progress toward this target.

Walking 10,000 steps daily offers several proven health benefits. Research shows this activity level supports weight management, improves heart health, and enhances mental well-being. Multiple studies show that people who reach this daily target face lower risks of heart disease, diabetes, and depression.

A significant 2022 study examined 78,430 adults living in the United Kingdom, analysing their daily step counts and dementia risk.

"Our findings suggest that approximately 9800 steps per day may be optimal to lower the risk of dementia. We estimated the minimum dose at approximately 3800 steps per day, which was associated with 25% lower incident dementia," the study authors reported.

However, the 10,000-step approach has limitations. People with joint problems may find this challenging. Additionally, reaching 10,000 steps often requires more than an hour of walking, which may not fit everyone's schedule.

Japanese Interval Walking Technique Explained

Developed in Japan, Interval Walking Training (IWT) involves alternating three minutes of slow walking with three minutes of brisk walking, for a total of 30 minutes a day. This method is not about step count but focuses on alternating pace to increase cardiovascular activity and burn more calories in less time.

“This technique is like rushing to an important meeting and then taking a breather. Do this for 30 minutes daily, and the results are impressive,” Dr Desai explains.

Don't Miss:Top 5 Exercises To Knock Off Belly Fat For Women Over 40

Japanese Walking vs 10,000 Steps: Which is Better

Dr Desai strongly favours the Japanese interval walking technique over the traditional 10,000-step approach. "The Japanese have discovered a walking technique with more benefits than the traditional 10,000 steps. It is called interval walking, that is, alternating 3 minutes of slow walking with 3 minutes of brisk walking, like you are rushing to an important meeting. Do this for 30 minutes daily, and the results are impressive," Dr Desai explains.

The gastroenterologist points to specific health improvements that interval walking delivers. Compared to walking 10,000 steps daily, the Japanese technique shows superior results in several key areas. These include improved blood pressure control, reduced stroke risk, enhanced mood, stronger immune function, and better sleep quality.

"Studies show that this method can improve cardiovascular health and fitness significantly," Dr Desai notes, highlighting the research backing this approach.

How to Start Japanese Interval Walking

"To start, walk at a comfortable pace for 3-5 minutes, then alternate slow and brisk walking. Finish with a 3-5 minute cool down. It is joint-friendly, time-efficient and very effective. Share this widely and follow for more," the doctor recommends.

Don't Miss:4 Yoga Asanas Busy Professionals Can Easily Practice At Work

Keep reading Herzindagi for more such stories.

Image Courtesy: Freepik