Interval Walking Training (IWT), often referred to as “Japanese walking,” is a structured form of exercise developed by Japanese researchers to enhance cardiometabolic health, particularly among older adults. Designed as an accessible alternative to high-intensity interval training (HIIT), IWT offers a practical and low-impact way for individuals of all ages and fitness levels to safely increase exercise intensity.
Unlike traditional walking, IWT alternates between periods of fast-paced and slow-paced walking. This simple shift in pace has been shown to deliver measurable health benefits. Research indicates that participants who practiced IWT experienced greater improvements in key health markers such as blood pressure, body mass index (BMI), and blood glucose levels compared to those who engaged in steady-state walking.
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“IWT has been linked to improved physical fitness, muscle strength, and glycemic control,” says Sarah F. Eby, MD, PhD, a sports medicine specialist at Mass General Brigham Sports Medicine and assistant professor of physical medicine and rehabilitation at Harvard Medical School. “It also provides an effective way to meet the recommended 150 minutes per week of moderate-intensity aerobic activity.”
For those looking to elevate their walking routine without the risks or demands of high-impact exercise, interval walking training offers a proven and practical path to better health.
IWT vs. HIIT: What’s the Difference?
High-Intensity Interval Training (HIIT) and Interval Walking Training (IWT) both use interval-based exercise formats to improve fitness, but they differ significantly in intensity, accessibility, and risk profile.
HIIT involves alternating short bursts of high-intensity exercise with periods of lower-intensity activity or rest. Intensity is typically monitored using heart rate zones or subjective measures like Rate of Perceived Exertion (RPE). The primary advantage of HIIT is efficiency—it offers substantial health benefits in less time than traditional workouts. However, despite its effectiveness, some studies have linked HIIT to an increased risk of training-related injuries, particularly among those new to exercise or with underlying health concerns.
IWT, also known as “Japanese walking,” takes a more moderate approach. Developed by Japanese researchers, IWT involves alternating between 3 minutes of fast walking (approximately 70% of peak aerobic capacity) and 3 minutes of slow walking (around 40% of peak aerobic capacity). The standard protocol recommends completing five sets, totaling 30 minutes of walking, five days per week.
In a landmark 2009 study published in Mayo Clinic Proceedings, researchers recruited over 200 adults with an average age of 63 to compare IWT with traditional continuous walking. The findings were clear: IWT led to greater improvements in several key health markers, including:
- Blood pressure
- Blood glucose levels
- Body mass index (BMI)
- Aerobic capacity
- Muscle strength (a key factor in balance and fall prevention)
Notably, IWT was also well-tolerated. The same study reported a remarkable 95% adherence rate—783 out of 826 participants maintained the routine for the study’s duration.
A 2024 review reinforced these findings, concluding that IWT’s health benefits are “well established” in both middle- and older-aged individuals, including those with metabolic diseases. “Compared to energy-expenditure and time-duration matched continuous walking training, IWT is superior for improving physical fitness, body composition, and glycemic control in individuals with type 2 diabetes,” said Kristian Karstoft, MD, PhD, DMSc, clinical associate professor at the University of Copenhagen.
In short, while HIIT may offer fast results for some, IWT provides a lower-risk, sustainable alternative with comparable long-term benefits—particularly for older adults or individuals managing chronic health conditions.
Getting Started with Japanese Walking
Whether you’re new to exercise or looking to enhance your current fitness routine, Japanese walking—formally known as Interval Walking Training (IWT)—offers a safe and effective way to boost your health. Its low-impact nature makes it accessible for nearly all fitness levels, but as with any new exercise regimen, it’s important to begin mindfully and, when appropriate, consult your healthcare provider.
“I always tell my patients to make sure they’re comfortable during exercise,” says Denice Ichinoe, DO, assistant professor in the Department of Family and Community Medicine at the Kirk Kerkorian School of Medicine at the University of Nevada, Las Vegas. “What you don’t want to do is start working out too hard and intensely.”
To set yourself up for success, Ichinoe and other experts recommend the following tips:
- Start with realistic goals. If 30 minutes of walking feels like too much at first, that’s okay. Begin with a duration that matches your current fitness level and build from there.
- Use the “talk test.” During your brisk walking intervals, you should be able to speak only a few words before needing to catch your breath—an easy way to monitor intensity.
- Wear proper footwear. Supportive walking shoes can make a big difference in comfort and injury prevention, increasing your chances of sticking with the program.
- Listen to your body. If you experience pain, dizziness, or unusual fatigue, slow down or stop.
- Track your progress. Keeping a journal or using a fitness tracker can help you stay consistent and motivated.
Sarah F. Eby, MD, PhD, of Mass General Brigham Sports Medicine, suggests easing into IWT gradually. “We want to build success on success,” she explains. “Start with your normal walking pace for a few minutes, then pick up the pace for 20 to 30 seconds. Alternate between the two for the rest of your walk. As your body adapts, you can gradually increase the duration of the faster intervals.”
By pacing yourself and staying consistent, Japanese walking can become a long-term, sustainable part of your wellness journey—delivering significant cardiovascular and metabolic benefits along the way.
Frequently Asked Questions
What is Japanese walking or Interval Walking Training (IWT)?
Japanese walking, formally known as Interval Walking Training (IWT), is a low-impact form of interval training that alternates between periods of fast-paced and slow-paced walking. It was developed by Japanese researchers to improve cardiometabolic health, particularly in older adults.
How is IWT different from regular walking?
While traditional walking is typically done at a steady pace, IWT involves alternating speeds—usually 3 minutes of brisk walking followed by 3 minutes of slower walking. This variation in intensity is what makes IWT more effective at improving cardiovascular health, blood sugar control, and fitness.
How does IWT compare to HIIT?
HIIT (High-Intensity Interval Training) involves intense bursts of activity and can be strenuous, often requiring maximal effort. IWT offers a gentler, more accessible alternative that still delivers significant health benefits, particularly for older adults or those with chronic health conditions.
Who is IWT suitable for?
IWT is suitable for people of all ages and fitness levels. It’s especially beneficial for older adults, individuals with type 2 diabetes, or anyone seeking a safe way to improve cardiovascular and metabolic health without high-impact exercise.
How often should I do IWT?
The recommended protocol is five sets of 3-minute fast and 3-minute slow walking (30 minutes total), five days per week. However, beginners can start with shorter sessions and build gradually.
What kind of results can I expect from IWT?
Studies have shown that IWT can improve blood pressure, blood glucose, BMI, aerobic capacity, and muscle strength. These benefits are comparable to more intense workouts but with lower risk and greater long-term adherence.
Conclusion
Japanese walking, or Interval Walking Training (IWT), offers a science-backed, low-impact way to improve cardiovascular health, metabolic function, and overall fitness—without the strain or risk associated with more intense exercise programs. By simply alternating between periods of brisk and gentle walking, individuals of all ages and fitness levels can safely elevate their activity levels and achieve meaningful health benefits.
What sets IWT apart is not just its effectiveness, but its accessibility and sustainability. With minimal equipment, a flexible structure, and a high adherence rate, IWT is a practical option for anyone looking to start or upgrade their fitness journey.