The fitness industry is full of noise, and social media trends add more to it.
But intense workouts are not the only way to get fit, and Japan seems to have proved it. A simple, but different, style of walking can help you get fit.
This is not a trend, not a fad. This is actually backed by science. It is peer-reviewed and backed by conclusive data and is a very simple style of walking, and therefore its veracity is questioned.
But an analysis of Google search data by PureGym, a chain of gyms, in its annual Fitness Report, has ranked Japanese walking as the top trend of 2026, as it saw a 2,968% increase in search interest.
We asked experts whether it’s another trend or is it worth trying, what’s behind its popularity and what’s the science behind it.
WHAT IS JAPANESE INTERVAL WALKING?
The Japanese walking method, also called interval walking training, is a type of walk that is done by alternating 3 minutes of brisk walking with 3 minutes of slow walking for a total of 30 minutes. It improves cardiovascular fitness and strength and boosts endurance.
This involves three minutes of fast walking, then switching to three minutes of slow walking and repeating. It can be done for a total of 30 minutes.
‘This method involves alternating between fast and slow walking, rather than walking at the same pace, which makes the exercise more effective without adding to the tiredness,’ noted Dr Rajesh Kumar Verma, Director – Orthopaedics & Joint Replacement, Max Super Speciality Hospital, Ghaziabad.
Walking is considered a good exercise, and if you walk fast for short intervals instead of lazy walking for hours, the former would have far more beneficial effects and is known to improve cardiovascular health, according to Jitendra Chouksey, founder of online fitness and nutrition platform Fittr.
According to Chouksey, “The Japanese government is focused on movement for seniors and, in general, for everyone. This is to ensure that people get into the habit of daily activity.”
“So walking is a huge part of their lifestyle,” he said.
WHAT DOES SCIENCE SAY:
This trend stands apart because this style of walking is based on real science.
It was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Japan and is based on a randomised controlled trial that studied 246 adults.
The study results concluded that high-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.
Other reviews have also confirmed that “interval walking is efficacious in improving physical fitness and muscle strength and reducing factors associated with lifestyle-related diseases.”
People frequently think that in order to stay fit, they must engage in intense exercises or complete a specific number of steps. However, a study that was published in the Journal of the American Medical Association indicates that taking more steps, or as assumed, 10,000 steps a day is not actually necessary.
Chouksey highlighted that high-intensity exercise is not meant for everyone, and therefore interval walking is much more advantageous than regular walking. “One can also spread it out throughout the day,” he added.
– Ends
Published By:
Nabeela Khan
Published On:
Apr 30, 2026 18:09 IST